tag:blogger.com,1999:blog-15254642788952504312024-03-18T14:32:41.705-07:00The Tight Tan Slacks of Dezso BanUnknownnoreply@blogger.comBlogger2765125tag:blogger.com,1999:blog-1525464278895250431.post-66100999119272966592024-03-16T14:04:00.000-07:002024-03-16T14:04:28.754-07:00High Intensity Thigh Training - John Little (2006) <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJjLenSZADfEPSh5dBT7Y8e7Us9w4YlX_VOZWB57U1bo6VNMDixLraqG4NtVi4OFaaiMfVmghyphenhyphenuXCLHWmX8MDJIg0NIG4oiY1rusYK_NmTbJIUhM23f9-S_FS9nh423r-JstSA6a4tAt8VmytSrg9VVTVFhU0NN2OVXGCLBMjpbAG4nbjC24kBW8alExM/s875/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="709" data-original-width="875" height="324" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJjLenSZADfEPSh5dBT7Y8e7Us9w4YlX_VOZWB57U1bo6VNMDixLraqG4NtVi4OFaaiMfVmghyphenhyphenuXCLHWmX8MDJIg0NIG4oiY1rusYK_NmTbJIUhM23f9-S_FS9nh423r-JstSA6a4tAt8VmytSrg9VVTVFhU0NN2OVXGCLBMjpbAG4nbjC24kBW8alExM/w400-h324/Capture.PNG" width="400" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">W</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">hile Mike Mentzer was renowned for his spectacular arm development, his thighs may have been his most striking bodypart. Indeed, they were huge and shapely, with each muscle group well chiseled. And when he struck a thigh pose, it looked for all the world like rolling waves of muscle that would crash and explode into splinters of fibrous activity upon the bone and tendinous shores to which they were attached. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">As much as Mike was taken by big arms (Bill Pearl had been his hero), he never once lost sight of the beauty and impressiveness of a well developed pair of legs. As he once recalled: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"When I got into bodybuilding, it became obvious that no matter how tremendously developed your upper body might be, if the legs didn't match, forget it!"</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">And while proper training is crucial for optimal leg development, Mike also recognized the importance of genetics in this area. He once pointed out to me two classic examples in which a genetic deficiency hindered the professional careers of otherwise phenomenally gifted bodybuilders: Freddy Ortiz and Dave Draper. In both cases, Mike indicated, the problem wasn't ignorance or a willingness on their part to bust ass in the gym. As Mike explained it: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Though I don't know this for a fact, I'm guessing that in most cases where a bodypart is lagging way behind the rest of the body, there is less fiber density in that area. This means that even if the individual were to double or even triple the size of the existing fibers, there just aren't enough total fibers to amount to much in the way of mass." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">On the topic of genetics and leg training, Mike once made the following observation: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"I have been more fortunate than many in that I inherited a pleasing shape in my leg muscles, as well as the potential for developing a lot of mass. My dad never even knew what a toe raise or leg curl was, and yet his calves measured about 17 inches. I well recall as a youth marveling at his thighs when he mowed the lawn in his shorts. However, my thigh development is not merely the result of having 'chosen the right parents.' In spite of my favorable genetic predisposition for developing massive, shapely legs, I've always trained them hard." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Mike's leg strength was almost legendary even when he was a teenager, for he began working his legs very heavy when he was only 14, at which time he could quarter-squat with more than 700 pounds. At age 16 he was full-squatting with 500 pounds. He once confided to me that he believed that the foundation he laid with those early squat workouts contributed to his ability to develop muscle at a rapid rate later. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Too many young bodybuilders, blinded by their quest for big arms, neglect leg work. The imbalance in development that results from such neglect, unfortunately, typically proves ruinous to their bodybuilding aspirations. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The workout below is relatively brief compared to most of the other top champions layouts. However, brevity is vital if your concern is power and lasting mass. If you're training with maximal intensity, carrying each set to failure while using maximum weights and strict form, your workouts will be brief of necessity. The moment you begin adding sets to the number recommended, intensity must diminish, and there will be inroads into your ability to recover, both of which add up to little or no progress. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The following workout is one that Mike used to prescribe for his Heavy Duty clients and, with only minor variations, essentially the one he employed in training for competition. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Mike recommended working legs in a separate workout (unless a client was on his consolidation routine . . . <a href="https://www.mikementzerheavyduty.com/#articles" target="_blank">https://www.mikementzerheavyduty.com/#articles</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">which meant working legs, at most, once every 12 days and often but once every 21 days. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The muscles that form the legs are large -- the largest muscle group in the boy -- and as a result, exercises that work them are especially taxing. Compare how you feel after a set of barbell curls to failure to how you feel after a set of heavy squats to failure. See what I mean? The strain that hard leg work places on the body's reserves is so great that we must be especially cautious. According to Mike: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"The possibility of overtraining looms ever present when we do leg work, so we must perform the absolute minimum amount that will stimulate growth. Doing more sets than necessary to induce growth will only hinder the recuperative process and possibly even prevent growth. Remember that following a workout the body must recover and replenish what was used up during the workout. It is only after full recovery has taken place that growth can occur. So to stimulate growth, train intensely; and to allow for such growth, train briefly and not too frequently." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Here, then, is the leg routine that Mike Mentzer employed and recommended to his clients: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">1) <u>Leg Extension supersetted with Leg Press</u>. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The leg extension exercise is valuable in that it focuses the stress almost entirely on the front thigh muscles, the quadriceps. Here is what Mike had to say about the performance of these two exercises: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"The isolation of these muscles is important because the strength of the adjacent muscles such as the adductors and the buttocks is preserved for the second exercise to follow -- either squats or leg presses. When you perform exercises such as squats or leg presses, it's usually the smaller and weaker adjacent muscle groups such as the hips and lower back or buttocks that fatigue first, thus preventing the front thighs from carrying on to the point of failure. By first carrying a set of leg extensions to failure, we pre-exhaust the quadriceps. This means that in the second exercise, squats or leg presses, the adjacent muscles are temporarily stronger than the quads, and we're able to work the quads to the point of failure without the surrounding muscles giving out first.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"The second exercise of the pre-exhaustion must be done immediately, with zero rest, while the front thighs are still exhausted. If you rest and saunter around between the two exercises, the front thighs will regain most of their strength and the effectiveness of pre-exhaustion is nullified. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Use enough weight on the leg extension to allow for the strict performance of 8-15 reps, with a distinct pause in the locked, or contracted, top position, where the movement arm of the apparatus is parallel to the floor. Then lower slowly to the starting, or stretched position.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"If you cannot pause and hold the weight momentarily in the top, contracted position without having the weight fall out of control, it means you used excessive body leverage and momentum in lifting the weight. Since your static strength is considerably greater than your ability to raise a weight, you should be able to hold the weight at the top for about 2 seconds. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"After you've completed the last possible rep, have a partner help you force out two more reps. His assistance must be minimal, just enough to help you barely make it." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Immediately after leg extensions, move to leg presses. This exercise is so productive because you can use extremely heavy weights. According to Mike, heavy weights can make a world of difference: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"At one time I had trouble muscle on my inner and outer vastus. Then I started doing leg presses. I eventually got to a point where I was doing 8 reps with 1200 pounds, and that solved the vastus problem. If you have access to the Nautilus Compound Leg machine, the one with the leg extension and leg press contained in one unit, fine. That machine is perfect for pre-exhausting the thighs, since you can move directly from the leg extension to the leg press without having to get up and run across the gym to another machine, during which time the front thighs would recover.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"The first time I used this machine, I simple could not believe it; it can only be described as an otherworldly experience [right up there with the "squat altar" when it comes to low-shelf otherworldly experiences.]. If you don't have the compound machine, try to set up your leg press as close as possible to the leg extension machine so you can jump right off the one and onto the other with as little rest as possible. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Remember that your quads will be fatigued at this point, so you may require less weight than normal. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For forced reps, push with your hands on your knees, providing yourself with jus enough assistance so each remaining rep is extremely difficult, requiring all-out effort. Keep in mind that intensity refers to the force exerted through muscular contraction. Too much assistance on the forced reps lowers intensity. Negatives on leg presses are difficult for obvious reasons. so emphasize the lowering of the weight during the 2 forced reps." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">2) <u>Full Squats</u>. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">If you don't have access to a leg press, substitute squats as the compound movement of a pre-exhaustion superset. That is, do your leg extensions and immediately go right into squats. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Don't worry about forced and negative reps on squats, however, because of obvious safety considerations. Merely go to positive failure if you have spotters or squat in a power rack. If you don't have spotters or a rack to catch the weight in case of failure, terminate your set at least one rep short of failure. Always remember, safety first. </b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Be very careful to keep your spine straight during the lift. And slowly lower the weight to a little shy of 90 degrees. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do one set of squats to failure, again for one set of 8-15 repetitions. Mentzer's quad routine was short and sweet: one pre-exhaustion superset of leg extensions and leg presses or squats, rest, and then one final set of squats to finish off the muscles. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">3) <u>Leg Curls</u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This is an exercise that Mike eventually dropped from the workouts of his Heavy Duty clients, as he believed that the hamstrings received ample stimulation from the leg presses or squats and that performing another direct set for them simply used up more recovery ability, which delayed the production of new muscle mass. Nevertheless, Mike did do leg curls during his competitive days, and he had a unique way of performing them:</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"I use enough weight to allow for the usual number of strict positive reps, with a momentary pause in the contracted position of each rep. I continue with the forced reps, my brother Ray helps me into the fully contracted position and holds the weight there for me until I can mentally and physically lock and pull the weight into the buttocks for a several-second count and peak-contract the leg biceps as hard as I can against the resistance of the weight. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Working the leg curl in the fully contracted position not only works the total hamstring muscle but activates many of the muscles on the upper inner thighs. I saw muscles I never knew I had come out in my thighs when I employed this technique. And I know that fully contracted leg curls done in the aforementioned manner were responsible." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Again, Mike would recommend no more than one set for 8-15 repetitions. Many advanced-level trainees have inquired how Mike advised people to perform advanced Heavy Duty techniques, such as negatives and forced reps, in leg training. Here is what Mike advocated: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"More advanced men should continue beyond the positive reps and one or two forced reps with the addition of two or three more negative-only movements. Have your partner or partners lift the weight all the way to the top, fully contracted position and hold it there momentarily so you can lock into the contraction and hold the weight there before lowering slowly. And make sure the downward progression of the weight on these negative reps is continuous. Don't ever try to stop the weight on negative-only extensions or leg curls until the movement is completed. Lower slowly and under control to the starting position. Do not try to stop and hold the weight." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">So there you have it -- a truly Heavy Duty leg workout that helped Mike's already well-developed legs become even better. And if you follow his outline, even the most stubborn underpinnings will respond. Yes, leg training is tough if progress is your goal. But then, as Mike said: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Need I remind you that growth never comes easy? I must literally be forced." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">And now you have the perfect routine for doing just that. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1525464278895250431.post-76460103245696852782024-03-16T11:30:00.000-07:002024-03-16T11:30:47.859-07:00How I Gained 30 lbs. of Muscle in 6 Weeks - Randall Strossen (1969)<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4flJplMOlP1Kop6U66WCqCT1omf-OPzNTJ2uoIghSPub2988__V2RzZUuxjTaWXqeYLNH32QJh4-3v_-PPiXpiSkUyvt4Tx0CwkDns1PTOCdGmWra9makufyw1GlahMf_FMFtgrzBUYjQY_3l_8I5WtID2yW5i8XcQ3MTn6oYDZsftu0JefZjSbruCM/s412/logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="83" data-original-width="412" height="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4flJplMOlP1Kop6U66WCqCT1omf-OPzNTJ2uoIghSPub2988__V2RzZUuxjTaWXqeYLNH32QJh4-3v_-PPiXpiSkUyvt4Tx0CwkDns1PTOCdGmWra9makufyw1GlahMf_FMFtgrzBUYjQY_3l_8I5WtID2yW5i8XcQ3MTn6oYDZsftu0JefZjSbruCM/s320/logo.png" width="320" /></a></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> <a href="https://www.ironmind.com/" target="_blank">https://www.ironmind.com/</a></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: Mr. Strossen's name was misspelled as "Strosser" in this article, written when he was 18 or 19 . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">W</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">hile visiting with Randy Strosser on the phone the other day he mentioned having gained 30 lbs. of bodyweight in 6 weeks and we asked him to describe his success for the benefit of other readers.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Here is what he told us: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Previous to this program which gave me such remarkable results I had trained on low rep squatting but could never gain any muscle, only strength. I am very small boned with 6-5/8 wrists and 8-5/8 ankles and tho I had followed various other barbell programs I had never gained in muscular bodyweight previous to this. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Information for this program had been obtained from back issues of Iron Man in which the high rep squats were emphasized for the gaining of muscular bodyweight fast. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I decided to try it and so arranged the following program. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Press Behind Neck, 3x12</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Benover Row, 3x12</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Bench Press, 3x12</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Squat, 1x20</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Straight Arm Pullovers, 1x30 (with light weight)</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Stiff Legged Deadlift, 1x15. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I worked hard on all exercises but concentrated most of my effort on the squat and as advised I added 5 lbs. to the bar every workout whether it seemed possible or not and I could always make it, I found. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I worked so hard on the squats that I would sometimes become sick at my stomach. My primary effort on this exercise and by aim was to work it to the maximum. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Deep breathing was done between each repetition of the squat, from 3 to 6 breaths or more. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Squats are made to parallel position or lower but not clear to the bottom.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Concentration is very important during the squat for without it you will not be able to reach a full 20 repetitions with maximum poundage. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I found that my gains depended on how hard I worked the squat rather than on how I did the other exercises. The other exercises acted as auxiliary exercises and probably one would would gain about as well with just the squat alone; however, I wanted to guide my development to an overall improvement.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I averaged a 5 pound gain per week and found that adequate nutrition was very important during this time. I don't know which is more important, the nutrition or the squat but feel that they go together as being absolutely necessary.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I was taking about 200to 250 grams of protein during this gaining period as well as vitamin supplements. I drank from 4 to 6 quarts of milk per day and usually used 1 to 2 cups of powdered milk as well. Of course I ate three good meals of nourishing food per day with plenty of meat, vegetables and other good standard foods. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Another very unusual thing about my gains is that they were made during the hot summer time while I was on vacation from school and WORKING AS A CONSTRUCTION LABORER. Many people wonder if they can gain well during hot summer or while doing hard physical work. I did and I think others probably could with the right program and I think this is the right program. If you need other information it can be found in back issues of Iron Man over the past 30 years. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I am now training on lower reps for power and I want to enter some lifting meets this year. I feel that I am now in about as hard a condition now as I was at the beginning of the program. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com20tag:blogger.com,1999:blog-1525464278895250431.post-34189916010466298202024-03-14T17:49:00.000-07:002024-03-14T17:49:09.262-07:00A Quick-Gain Method - Bob Samson (1975)<div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><span style="background-color: white; text-align: center;"> </span><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">From the July '75 issue of IronMan. </b></div><div style="text-align: right;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3yzm9vNE9wazOENv0DKHeIAgxQME0HoIqZkrMCFxra6mjNRweS57VhC2mppSekkA4dur6owDZdqtrQ6h4Zt7zOg70A3omjUiWSqxRlXdSZpSef4bnrgBetTIBt2f_jRNDwvNLtHRyXm6RgB2BsmT-taMapNuUEm1ZsBA74-lOzYX5QIMZzOR5nQ64NI/s1030/Capture.PNG" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="588" data-original-width="1030" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3yzm9vNE9wazOENv0DKHeIAgxQME0HoIqZkrMCFxra6mjNRweS57VhC2mppSekkA4dur6owDZdqtrQ6h4Zt7zOg70A3omjUiWSqxRlXdSZpSef4bnrgBetTIBt2f_jRNDwvNLtHRyXm6RgB2BsmT-taMapNuUEm1ZsBA74-lOzYX5QIMZzOR5nQ64NI/w640-h366/Capture.PNG" width="640" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> The Author</b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do you want to gain weight? </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">To develop larger muscle size and greater strength?</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Then this article is just what you have been waiting to read! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I know a lot of you Iron Man readers have the misfortune to belong to the hard gainer class, in which results are slow and hard in coming. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Other are frustrated by being at a stalemate in progress. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Beginning thin men struggling in the quest for physical perfection will find this weight gaining article ideal for their needs. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">It may pleasantly surprise you to learn how much weight and muscle you can gain, but up to a pound a day is possible. Some men have gained more than 50 lbs. of muscle in only a few months with great strength increases to match. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">One of the beauties of this method is that you can be your own trainer, to a large extent, and mold your physique to whatever weight you may need or desire. You can make dramatic gains of muscle size and power quickly. So let's get started NOW!</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u><br /></u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>The Thin Man's Problems</u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdXJVIZznDkKUGWoD1Kejf5TCwRLG1XnGaMIBT4_VDuQrveTstbokJA1uR8_HsmHfIQan0TwSz86HX7EcrYPcKLdghH8__QZaU0PUnhac45uWOviYxx8xnFHMwTK7gmfhfMfX-Y0CWQaTaoh_uSxZCxVmMPIWmEPATkP5XQXhnHowNZHdsYKoj_UAxys4/s812/Capture.PNG" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="812" data-original-width="503" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdXJVIZznDkKUGWoD1Kejf5TCwRLG1XnGaMIBT4_VDuQrveTstbokJA1uR8_HsmHfIQan0TwSz86HX7EcrYPcKLdghH8__QZaU0PUnhac45uWOviYxx8xnFHMwTK7gmfhfMfX-Y0CWQaTaoh_uSxZCxVmMPIWmEPATkP5XQXhnHowNZHdsYKoj_UAxys4/w248-h400/Capture.PNG" width="248" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">. . . being skinny is no humorous affair. Being underweight often leads to poor health and a rundown physical condition; moreover, as one weakens, his resistance to all manner of illnesses steadily weakens. He finds himself easily tired, nervous and irritable. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">As a runt, Skinny is often bullied and pushed about by his more robust companions who delight in using him as a convenient scapegoat. Problems, unfortunately, have a habit of leading from one to another. Now we often find an inferiority complex and lack of confidence compounds the thin man's difficulties even further. This negative mental attitude and self image actually can ruin a person's life. One so afflicted cannot function properly in life. He becomes beset by fears and anxieties; even his career and social life are affected. He may even strike out in his love life, and fellows, that really smarts! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">[Yes. Closing time, it's Casey at the Bat again, and somewhere men are laughing, and somewhere children shout, but there is no joy in Mudville -- Mighty Casey has struck out . . . the Viator curse, my friends, the Viator curse. I blame Arthur Jones, world's worst wingman.]</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Now, let's change that old negative picture </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyM23PbPxPSschzQ6X_EITE6ACyXsF3rTG_hAEA_Yd_GuDdIu137n2hctkYti4lytYXrOcIhJiwhMju0R-4I_985gG5wJLiC12FeqVaeGaLkNE3aFA0xB_GeuR8K7M_qRGQakE2YpkKb2JcesD1WmVzpnoWSl5EbYsTvfEtDz7s6cbQhWYbcrsBAOsIE/s1200/s-l1200.webp" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyM23PbPxPSschzQ6X_EITE6ACyXsF3rTG_hAEA_Yd_GuDdIu137n2hctkYti4lytYXrOcIhJiwhMju0R-4I_985gG5wJLiC12FeqVaeGaLkNE3aFA0xB_GeuR8K7M_qRGQakE2YpkKb2JcesD1WmVzpnoWSl5EbYsTvfEtDz7s6cbQhWYbcrsBAOsIE/s320/s-l1200.webp" width="213" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>and let the thin man build himself up, transforming his skinny physique into a strong, healthy, muscular one. </b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>As he gains weight his frame fills out, his shoulders broaden while his flat chest grows big and powerful. The toothpick arms now thicken with added muscle and strength. The skinny legs gain new inches of solid muscle and develop power. He becomes recharged with newfound health and strength. The thin man is now transformed . . . gray skies are gonna clear up . . . Stick out that noble chin! Slap on a happy grin! Get clueless, stop thinking, transform, get passionate about it, kill the old you, beat your enemies to death with the cocoon and torch their corpses on main street . . . shortly after closing time. "Police are searching for a bizarro negative muscleman covered in the blood of others. Suspect is "armed" and dangerous . . . Do Not Engage." </b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>So, if you find yourself facing the thin man's dilemma, determine now to start training and change things in your life . . . by building yourself <i>up.</i></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><u>What It Takes To Build Up</u></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>First, you must posses the correct mental attitude, drive, and determination. <i>Picture in your mind's eye</i> the mentally ever-present well-shaped breasts made of chocolate, er, I mean the goal you desire -- what the new you will look like, damnit. </b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>Then <i>plan the method</i> you will utilize which will be covered briefly in this article. Next, <i>take action</i>. <i>Begin . . . </i>to work out and follow the bulk up diet religiously, and your efforts will be crowned with success. [We need the 10 commandments of a bulking diet. So far I have 1 to 9 covered with Thou shalt boatload calories, repeating. Number 10's about regularity.] </b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>Rest is important to the building up process as is adequate relaxation. Arrange for about 8.5 to 9 hours sound sleep nightly. Don't squander calories by unnecessary activities like track, swimming, paying the rent or basketball for now; but save your precious energy for some heavy, man-sized workouts. </b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>Strive to remain tranquil with an easygoing disposition throughout the day. </b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-KGcRczhSQQeyHsXWFBNm_ldDQOHyMNVuvVtJ3zlwlWpF6EpJpr2Wwl_sTIPWWyTDWsHnxHwsMRdwSLCEJMe37wqRjl9dvxCdmpSDILN4J_pGemrP0XpBPruI0VKhdFnwrNLttH9ssl8e6xl8P3pb13mqRvdyqhqX1qWe3AfQbj5TFuxZQBUYkT8LtLw/s259/download.jpg" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-KGcRczhSQQeyHsXWFBNm_ldDQOHyMNVuvVtJ3zlwlWpF6EpJpr2Wwl_sTIPWWyTDWsHnxHwsMRdwSLCEJMe37wqRjl9dvxCdmpSDILN4J_pGemrP0XpBPruI0VKhdFnwrNLttH9ssl8e6xl8P3pb13mqRvdyqhqX1qWe3AfQbj5TFuxZQBUYkT8LtLw/s1600/download.jpg" width="259" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div style="text-align: left;"><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>Far too many thin people are not only run down physically [traffic's a bitch], but are afflicted with an extremely jittery, nervous disposition as well. Worry, fear, hatred, jealousy, etc., are all negative emotions which only deplete the nervous system, and ruin one's health in the process, which may well be the initial cause of the sick condition in the first place. </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><u>A Quick-Gain Bulk Up Diet</u></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>Many authorities feel diet ranges even above exercise in securing maximum gains. There is no denying your body requires a well balanced diet and many essential food elements for effective progress and health. Wholesome food, high protein, vitamins and minerals. enzymes, and sufficient calories must all be available in abundance, if you wish to make gains. </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>This can best be provided for in the form of three well-balanced meals daily, supplemented with three or four high protein and vitamin snacks through the day. Thus the underweight trainee will be continuously supplying himself with the needed nutrition throughout the day. This method is sometimes referred to as forced feeding. It has been established that the system generally can digest several smaller meals at different times, more efficiently than one or two large meals. If you lack a man-sized appetite, just eat whatever you can, but endeavor to steadily increase your food intake daily, by degrees. You can cut back gradually after reaching your desired bodyweight. </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><u>Bulk Up Routine</u> </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>For bulk and power building purposes, it has been well established that the selection of only a few key basic power exercises that work the large muscle groups is best for maximum gain. The trainee aspiring to gain weight and power should also confine himself to only two or three workouts a week, but these must consist of hard work and heavy weights. </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>The multiple exercise systems of the Mr. Americas you read about in the magazines is excellent for advanced men striving to put the finishing touches on their development, but not for beginners or the underweight struggling to build themselves up. </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>Indeed, in some cases, some men have made phenomenal gains on the single exercise system, such as the dead lift or squat for 20 reps. You can find some excellent programs along this line in Peary Rader's course on Master Body Building and Weight Gaining. </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b>Here:</b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><a href="https://ditillo2.blogspot.com/2008/02/reder-system-part-one.html" target="_blank">https://ditillo2.blogspot.com/2008/02/reder-system-part-one.html</a> <a href="https://ditillo2.blogspot.com/2008/02/rader-system-part-two.html" target="_blank">https://ditillo2.blogspot.com/2008/02/rader-system-part-two.html</a></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The squat for about 15 to 20 reps when followed immediately by the two-arm pullover is the finest weight gaining and chest building combination known. The idea is to induce breathlessness, which full squats with 3-5 breaths in between reps will surely induce. This deep breathing will expand the chest, thicken and build the thighs, and accelerate the whole growth process. </b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Another basic power movement is the bench press, which is the greatest upper body exercise for size and power, in my view, as witnessed by the amazing gains of Doug Hepburn, who build himself up from only 145 pounds to 290, the world's strongest man. </b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Another great exercise is the bentover rowing motion, which will thicken the upper back, thus adding to the much-coveted V-shape so desired by all muscle men. This was a favorite movement of Davy Moyer, who built himself up from only 120 pounds into a 265-pound U.S. heavyweight lifting champ of the mid-thirties, with arms reputed to be the world's largest muscular ones of the day. </b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Some form of heavy pressing should be included to build up the shoulders as well as a few good bicep and triceps exercises such as the barbell curl and lying triceps press. Arm movements will not alter a man's bodyweight much by themselves, but of course should be included, for nothing quite sets a man apart as being strong, like big muscular arms. </b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">In an article of this small size, it becomes difficult to cover the entire spectrum completely, such as nutrition, ideal muscular weight, the history of bulking up, and various special programs to meet individual needs. Therefore, I would refer those readers who are interested in obtaining further information to my new weight gaining course, which is advertised on another page of this issue. </b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b> </b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><b><br /></b></b></div></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1525464278895250431.post-16519132697942444282024-03-13T17:14:00.000-07:002024-03-13T17:14:20.066-07:00Leg Specialization for Bulk -- Bradley Steiner (1970)<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLOTmMo4S3cBoKz8gCBYjfJP9d09ZcFhLsfud2db5DmoZjz37IShyphenhyphen138zMf5zfgnK3niJ7IMl5r21qUzUTOG1OGPljdcOBesxvOD-1Q8UxGzlGdDHYDTBHYMbEuYyIHM-2W2yxgWR7260gDTX3VA87dbjwmprUKNMJ7DZcGK54N6YiziTxltYnqZqUznc/s525/mag.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="525" data-original-width="400" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLOTmMo4S3cBoKz8gCBYjfJP9d09ZcFhLsfud2db5DmoZjz37IShyphenhyphen138zMf5zfgnK3niJ7IMl5r21qUzUTOG1OGPljdcOBesxvOD-1Q8UxGzlGdDHYDTBHYMbEuYyIHM-2W2yxgWR7260gDTX3VA87dbjwmprUKNMJ7DZcGK54N6YiziTxltYnqZqUznc/w305-h400/mag.jpg" width="305" /></a> </div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> From this issue, May 1970. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">E</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">very bodybuilder, regardless of the type of program he's one, should always be sure to include plenty of leg work in his routines. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Leg work involves the most powerful, the largest, and consequently some of the most important muscles of the body. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Whether you're a 125 pound beginner, or a Mr. Universe contender, leg training, in SOME FORM, is an absolute must in your programs. And if you want to see muscles literally sprout all over your body -- if you're a hard gainer -- or if you're in a particular hurry to slap on some solid, muscular pounds, then know this: The fastest way to achieve your goal is to spend several months on a well organized, leg specialization routine. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Fellows who have failed on every other method will gain phenomenally if they work properly on heavy leg exercise. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I have a friend named Artie who had been training with weights for about four months. Some time ago he decided he wanted a build like Bill Pearl. With twelve and a half inch arms, and a chest that measured 36 inches, he had quite a way to go. When he asked me to help him get there, I gave him the dope on leg work. We talked for quite a while, and he explained his position. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"I really want some big results," he said. "And the way I figure it, I'm about ready for a split routine. Whaddaya think?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"I think that because I'm your friend, I shouldn't begin to tell you what I really think about your idea; but I will say this to you about making better progress: You'll never do it on any "split" routine. If you want to get bigger, then you've got to do three things as far as your training goes," I told him. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"What are they?" he asked. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"First, you've got to concentrate on the use of heavy, heavy weights for your leg exercises, and for a while, forget about the all-round workouts that you've been following.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Second, you've got to increase the size of your rib-box and your lung capacity, and</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Third, you must readjust your body's metabolism." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"My body's what?"</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Metabolism. You see, in order to get big and powerful you've got to stimulate the efficiency of your digestive processes, in order to derive maximum nourishment from the foods you eat. Leg work lets you use heavy weights, and it enables you to work the most powerful muscles of your body. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The fantastic amounts of heavy breathing involved during leg training will expand your rib-box enormously. This will broaden your shoulders and enable you, when you go back to all-round workouts, to pile inches of muscle on your entire upper body." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"But what about my arms?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Artie," I said, "you'll gain on your arms when you've stimulated growth throughout your entire body. The way to do it is leg work. Remember, unless you've already gotten bulky, doing set after set of arm exercises will do you no good whatever. In fact, it might make you lose in size." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"I dunno," he protested, "I think I'll lose on my upper body if I stay on a leg routine too long." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"No, you won't," I assured him. I took a look at his twelve inch arms, and I thought to myself that couldn't lose if he wanted to." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Surprising as it may seem to you," I said, "leg work will make you gain very nicely all over your body. The increase in bodyweight that will take place from a leg specialization program will not be confined to your legs only. You'll gain all over. Even some on your arms."</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"Okay, like I'm convinced," he said. "So what do I have to do?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I reached for a pen and a piece of paper, and I wrote the following routine: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><u>LEG SPECIALIZATION TRAINING PROGRAM</u></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>1) Light swingbell, kettlebell, dumbbell swings between the legs. 1 x 20. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>2) Parallel squat. 3 x 15, followed by</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>3) Light breathing pullovers. 3 x 20 (1 set following each set of squats).</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>4) "Hack" squat. 4 x 8.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>5) Front squat. 2 x 15, followed by</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>6) Light breathing pullovers. 2 x 20 (1 set following each set of squats). </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>7) Straddle-lift exercise. 3 x 12.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>8) Light breathing pullovers. 1 x 20. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>When I finished writing, I handed the paper to Artie.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Hey, there isn't even one set of curls down here. And geez, that looks like a pretty rough dose of leg work." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"That's the whole point," I said. "The heavier the better -- but ONLY on your legs. If you bog this schedule down with curls and whatnot, you'll be overtraining. You'll tear down everything you want to build up. The legs need and can take plenty of severe work and grow enormously. But that doesn't hold for the rest of your body." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"How long am I supposed to follow this schedule?" he asked.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Three months . . . no more." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Man, I don't know if I can take it." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"If you want to build build up badly enough, you'll take it." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"How often do I work out?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Three days a week." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He looked skeptical. "Only three days a week?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I closed my eyes for a moment and began to wonder why I was talking to this nut in the first place, but when I opened them, I forced a smile and said, "Yes, Artie . . . three times a week will be quite enough." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"You know," he began with a frown, "Bill Pearl trains six days a . . ." Then he shut up. He noticed that my face was beginning to turn red and that I was biting my lower lip to control myself.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Don't say it, Artie," I muttered, "Just don't say it." He looked down at the program again, and when he raised his head he asked, "How much weight should I use in the exercises?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"<i>For the first two weeks use moderate poundages only</i>. This schedule is too tough to jump into without a gradual buildup in intensity. But after the first two weeks, start to pile on weights until you're working with poundages that you can be proud of. Try to force yourself to add 5 or 10 pounds to each exercise after every workout or two. It won't be easy, but when you begin to see the results appearing after a month or so, you'll know that it's worth it." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"And that's the whole thing?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"No, you've got to make sure that you eat lots of good food. That's very important. If you don't see to it that you're well nourished, forget about making any gains. Leg work will stimulate growth, but your body has got to have the material to grow on." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Right. I'll start the program tonight."</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"No, I suggest that you take a week's layoff first. Get well rested. Start in fresh on Monday. That way you'll have plenty of enthusiasm." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Okay, next Monday, I'll go to work. I'll follow the routine exactly as it's written."</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Fine," I said. Thank heavens, I thought. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I had to hand it to Artie, though, because he really gave the program his <i>ALL. </i></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><i><br /></i></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He worked harder than he ever did before, and when I saw him three months later, he looked great. His whole body had filled out. His arms were thicker, this shoulders broader, and his chest was fantastic. He had gained 33 pounds of muscular bodyweight.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>If you progress has been disappointing, then you've probably been training incorrectly. For the next three months forget about everything but going all-out on the leg routine we've discussed. I promise that you'll pile on muscular weight like you've never imagined. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Work heavy . . . use auto-suggestion. Believe in yourself. Never miss a workout. Fight discouragement. Nobody ever died from tired muscles. Stick with heavy leg work and you'll bulk up. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I guarantee it. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Enjoy Your Lifting! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b> </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com10tag:blogger.com,1999:blog-1525464278895250431.post-49557567673589194372024-03-12T16:44:00.000-07:002024-03-12T16:44:42.226-07:00Leonid Taranenko Interview - Bud Charniga<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtkkub2BrEtUsSswsyiq4-6C76zYM5egkseN8vV3prhkFXtyr2-1ec_Ru5zQmp2YcDH-826F3wJV5Cy4h0s8U1yn7cI0aWlpkyY0-5ZtWFo6mcsoD3tccFu_BoST6E7YZsxO7FtcYHLm2pCnI19JtWg3mRmKTmSeD3a9K5ygEqbakYFlavS0uErVNKHRA/s1024/RIAN_archive_788966_Weightlifter_Leonid_Taranenko,_gold_winner_at_22nd_Olympics.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="686" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtkkub2BrEtUsSswsyiq4-6C76zYM5egkseN8vV3prhkFXtyr2-1ec_Ru5zQmp2YcDH-826F3wJV5Cy4h0s8U1yn7cI0aWlpkyY0-5ZtWFo6mcsoD3tccFu_BoST6E7YZsxO7FtcYHLm2pCnI19JtWg3mRmKTmSeD3a9K5ygEqbakYFlavS0uErVNKHRA/w429-h640/RIAN_archive_788966_Weightlifter_Leonid_Taranenko,_gold_winner_at_22nd_Olympics.jpg" width="429" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">S</span><span style="font-size: 17.6px;">eptember 23, 1989. The day following the completion of the 1989 World Championships. Unfortunately, Mr. Taranenko had been denied the opportunity to compete in Athens. Mr. Albert Mizhen, acting as interpreter, was of invaluable assistance. </span></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Tell me something about your training. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: I train six days per week:</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">3 times per day for 3 days, for a total of 6 hours per day, and</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">twice a day for the other three days, a total of 4 hours a day. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Who makes out your program? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: My coach writes my program. He is not a professional coach. He is an engineer by profession. He watches every workout. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Do you employ a special device in your workouts to help assess the barbell trajectory? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: Yes. My coach designed a special device, made of three planks of wood mounted vertically on a base. The planks are marked out in centimeters. I do lifts with the end of the barbell between the planks. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What exercises do you employ in training? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: I usually snatch every day, sometimes twice a day. I do the clean and jerk and the snatch in separate workouts. I do pulls and the lifts from the floor, from the hang, from the planks, and while standing on a raised surface. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I do push jerks but no presses in training. Some years ago I pressed 230 [507] in the old Olympic style, so I don't feel I need to do them. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I usually do not separate the clean and the jerk; but execute the clean and jerk as a whole. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What strength exercises do you favor? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: The back squat is the most important strength exercise. I usually squat every day, sometimes more than once a day. My best back squat is 380 [837]. But this is with a 2-second pause at the bottom. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: How many reps per set/ </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: Usually no more than 3. However, I occasionally do sets of 5 for explosive speed. I can use 300 [661] for sets of 5's, done rapidly. Typically, I pause at the bottom for a count of 2 when doing squats. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Do you have problems with sore knees? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: No. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Do you do front squats?</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: No. I used to do front squats about twice a week, but stop some years ago when I was able to do 300 kg. for 3 reps. At that point I felt it was way beyond what I needed to recover effectively from the clean. And besides, that much weight is an excessive load on the chest. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Do you do bench step-ups and lunges? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: Yes. I do the step-ups occasionally, just to exercise the legs while unloading the spine. The lunges are no big deal. I use them once in a while as a change of pace. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What about the hyperextension exercise? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: I don't do this exercise. Usually people only do this exercise if they have a sore back. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What back exercise do you like? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: I do good mornings with the legs slightly bent. As you begin to lean over you should begin to feel the pressure near the heel of the foot. Begin to straighten up as soon as the pressure nears the ball of the foot. This is a very important principle when doing this exercise. But nobody ever thinks about it. It is very useful to have a strong back for weightlifting.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">When I was younger, I could lift more in the good morning exercise than in the snatch. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><i><br /></i></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Do you do any abdominal exercises? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: No. I'm too lazy. However, I believe that the abdominals are strengthened when one exercises the back, just as the biceps are strengthened when one exercises the triceps.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: How has your training changed over the years, with respect to your methods as a 110-kg lifter? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: My training has changed dramatically. I used to train only 4 times a week as a 110-kg lifter. The single most dramatic change is the intensity. Today, I train at a much higher intensity. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For example, my average training weight is 190 kg [420]. This includes pulls, squats, etc. When I do squats, for instance, my first set is with 170. From there I take 50 kg. jumps, until I get to the heaviest weight for that workout.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What about Alexeev's training? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: Nobody knows how Alexeev trained. He trained alone or when no one was around. I trained with him from 1976 on (at the national team camps). He seemed to do more repetitions per set than the norm. He never squatted with more than he cleaned. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: That sounds about right. He never revealed his actual strength in training or in competition. What about Pisarenko and Gunyashev? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: Pisarenko wasn't that strong. For example, Zakharevich beat him snatching, without a hook grip, 175 to 170. He probably couldn't squat much more than 290 kg. His legs were not that strong. But he has good clean technique. I don't think he could stand up with his leans, if he had to sit at the bottom for a few seconds. Gunyashev couldn't lift in training or competition. He was always injured. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What is your salary? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: 300 rubles a month. The average salary in the USSR is about 150 rubles. [Note: the buying power of 300 per month may be roughly equivalent to a U.S. salary of $35-45,000 per year].</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: How much are you paid for a world record? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: 1,500 rubles. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><i>At this point Taranenko attempted to explain what his living standard is like compared to those of a professional athlete in the West. </i></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: A Soviet sportswriter began an interview with Magic Johnson, "What kind of car do you drive?" Johnson replied that he owns a Rolls Royce, a Porsche, a BMW and two trucks. This ended the interview, because the writer could ask no more question. You see, it takes 10 years to buy a car in the USSR. And, if you are lucky enough to own one, you can drive it for 10 years and sell it for more than what you paid for it because the buyer doesn't have to wait in line. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: American lifters think the Soviets have the best restoratives; that is why they, the Soviets, are so much better. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: That's nonsense. If we had access to the American restoratives, you would see a significant increase in world records. This is the main reason the Bulgarians' recent successes over our lifters -- they have close ties to the Americans and can obtain their restoratives. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: I've heard that Christov and Vardanian were not very strong, when not using restoratives. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: I've heard that about Christov too. Vardanian is incredibly weak, without them. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Do you know the significance of a 273 kg. [601 lb.] clean and jerk? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: Yes. It is the 600 pound barrier. I read about the track meet where $500,000 was offered for a world record in the long jump. I would settle for much less than that, to do a 600 pound clean and jerk.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What results were you expecting here in Athens? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: 210 and 267.5. 270 if I needed it. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Why was Gueliskhanov moved up to the 110+ and your name dropped from the start list? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: It is very difficult to make a USSR national team because there are so many good lifters. Furthermore, there is the necessity to rejuvenate the team and give the younger lifters a chance. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: Tell me about the Soviet system of training, versus the Bulgarian. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: There is no Soviet system as such. We have many coaches and athletes doing many different things. The coaches are required to report their training. The data is analyzed; the current trends and fundamental of what we are doing is established. The Bulgarians have merely taken our research and applied it to their conditions. I have trained with the Bulgarians at the major competitions. They virtually bleed when they work out. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Q: What is your impression of American lifters? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A: They have to train harder. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1525464278895250431.post-52549140561279121092024-03-11T16:45:00.000-07:002024-03-11T17:04:39.722-07:00Chest & Back Specialization for Bulk Gains -- Anthony Ditillo (1968)<div style="text-align: center;"> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcZ4nuWo47lZ46iy6ve1QoKJ4cgDLJ0I4zstSz4BBipkovYY1ZahJAr3WbuIrCxpJDG6rvKcDBPzHuBi5xEIvwiBqjEYUMgINBpXkof9vl-sapbYU9VWepD8vDEMWsE3LmA7PDg8iU83B35OrwVlxSQAXP_fSvIYVG2gdOoCdN059TCsp3Nupy3tainuc/s720/dug%202.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="572" data-original-width="720" height="508" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcZ4nuWo47lZ46iy6ve1QoKJ4cgDLJ0I4zstSz4BBipkovYY1ZahJAr3WbuIrCxpJDG6rvKcDBPzHuBi5xEIvwiBqjEYUMgINBpXkof9vl-sapbYU9VWepD8vDEMWsE3LmA7PDg8iU83B35OrwVlxSQAXP_fSvIYVG2gdOoCdN059TCsp3Nupy3tainuc/w640-h508/dug%202.jpg" width="640" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>The Author at a high bodyweight.</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>That should scare off the fitness types.</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I hope. </b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><i>Thanks, John! </i></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"For bulk, do nothing but squats and pullovers." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">How often have you heard this? </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Well, needless to say, it's true. Squats are the key exercise for gaining, and that no one will deny. But what if your legs are already large enough for your frame and yet your chest is still too small? </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Let us suppose your rib box is large and spacious from all the leg work you've done while on the bulking routine, but still the muscles thereon are shallow. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">What to do? Which exercises to follow? How long a routine? Where are my socks? </b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">These answers, my friends, are what i am going to try and pass on to you here in this article. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">My chest, expanded, was 53.5" last month, so I guess I am well suited for giving you chest and back specialization tips. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I have always used the bench press in my training and also the bentover row. These two muscle makers are simply great for giving you a massive upper body in a short, short time. If you do not perform these movements, do so. If you do, then all is well. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For the upper pectorals and deltoids I would advise you to use the incline lateral, handling tremendously heavy poundages. Work up to at least a pair of 100's. That's right, I said 100's! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Another great movement for the back, the trapezius in particular, is the power clean. Any champion weightlifter should be able to give you an example of trapezius size in direct relationship to the cleans and power cleans they perform. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This last movement has really given me tremendous results and I use it extensively . . . it is called the Straight-Arm Pulldown on lat machine. In this exercise I kneel in front of the machine, with my two arms stretched straight above my head and with both hands touching each other I can just reach the pulley . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">From here, I take a deep breath and pull (or push, you might say) the handles down until they reach my thighs. All the while my arms are kept rigidly straight. After a few sets of 6-8 repetitions, my chest and back are pumped to the limit and I can then go on exercising other parts of my body. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">While on this routine I would advise you to do very little work for the other body parts. Work them just enough to let them coast by. Then when you are satisfied with the results this routine can give you, you can then follow a more complete program. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Remember to use low sets of 3 or 4, and low repetitions of 6-8. These five exercises, followed as I have outlined, will enable you to not only increase your size, but your shape and strength will improve too. And also, be sure to eat like it was going out of style! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: Recap . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Bench</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Bentover Row</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Heavy Incline Laterals</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Stiff Arm Pulldown</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">3-4 x 6-8.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Minimal schtuff for the rest of your phyzeek while specializing, and</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">do eat abundantly of the foods children on Youtube tell you to. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com9tag:blogger.com,1999:blog-1525464278895250431.post-89422078908466736482024-03-11T12:11:00.000-07:002024-03-11T12:11:06.217-07:00The Good Advanced Abdominal Course <div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> Courtesy of Aric Clevenger and the IronHistory Forum</b></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9NkytTM90XLSAqGjgF1ug47ZBPZq-A_3Xap9Oxp5bBBV4g4bEFcr_sP-ca0KnTRL6q03InCvPUxBaE3rdpdAEyl_4z0YB5t2RvDMuOfA-oTME8kxu2aOz5_CIK0eR-1paqCKaczMrDzLmD0h5ylumsFOlqL1pVYFFwtMWDsSSMxqBjCKDMndi6ZJJqg/s576/ironhistorylogo.jpg.7b344b6253d2874942ba247b501f9468.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="576" data-original-width="378" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg9NkytTM90XLSAqGjgF1ug47ZBPZq-A_3Xap9Oxp5bBBV4g4bEFcr_sP-ca0KnTRL6q03InCvPUxBaE3rdpdAEyl_4z0YB5t2RvDMuOfA-oTME8kxu2aOz5_CIK0eR-1paqCKaczMrDzLmD0h5ylumsFOlqL1pVYFFwtMWDsSSMxqBjCKDMndi6ZJJqg/w263-h400/ironhistorylogo.jpg.7b344b6253d2874942ba247b501f9468.jpg" width="263" /></a></div><div></div><div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> <a href="https://www.ironhistory.com/" target="_blank">https://www.ironhistory.com/</a></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">More Good Brothers courses here: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="http://ditillo2.blogspot.ca/2016/04/the-good-barbell-system-courses-one-and.html" target="_blank">http://ditillo2.blogspot.ca/2016/04/the-good-barbell-system-courses-one-and.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="http://ditillo2.blogspot.ca/2016/03/the-good-barbell-system-of-training.html" target="_blank">http://ditillo2.blogspot.ca/2016/03/the-good-barbell-system-of-training.html</a> </b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2016/06/the-good-dumbbell-system-of-training.html" target="_blank">https://ditillo2.blogspot.com/2016/06/the-good-dumbbell-system-of-training.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">An article (1935) on Bill Good by Roger Eells, here: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2022/04/bill-good-roger-eells-1935.html" target="_blank">https://ditillo2.blogspot.com/2022/04/bill-good-roger-eells-1935.html</a></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghYn-iaLzfPE6kCrChWvpQlvq-S3ixQqFV4Mer8P1fkW2EVcPTQeMM04ti7r67hTxyFfS1zK_TDlbeOe6zHVen8pCXRtUWTt1inRedW0mjT8wVWOE2fGLbxeuy7VhFaYMPef64L9CtmmTrDSDveACdcrLUZRCmRPiWKuIu-vkdq8gJEUfOfhLE1cSUaBQ/s499/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="449" data-original-width="499" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghYn-iaLzfPE6kCrChWvpQlvq-S3ixQqFV4Mer8P1fkW2EVcPTQeMM04ti7r67hTxyFfS1zK_TDlbeOe6zHVen8pCXRtUWTt1inRedW0mjT8wVWOE2fGLbxeuy7VhFaYMPef64L9CtmmTrDSDveACdcrLUZRCmRPiWKuIu-vkdq8gJEUfOfhLE1cSUaBQ/s320/Capture.PNG" width="320" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 1</u>: One Arm Swing</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Grasp a dumbbell in the right hand and stand with the feet spread well apart and the upper body bent forward, left hand placed on the left thigh directly above the knee for support as shown. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Begin the exercise swinging the dumbbell backwards between the legs as far as possible as shown. Keeping the arm straight, swing the dumbbell forward and up to arm's length overhead by straightening the legs and back simultaneously. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">When swinging the dumbbell forward and up, assist the upward movement with the left arm. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Return to the position shown and repeat the exercise. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Inhale when swinging the dumbbell overhead, inhale when lowering and exhale when lowered. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform the exercise from 8-14 times with either arm. When the maximum number of repetitions has been reached increase the weight 5 pounds, and start over. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This is a wonderful exercise for those who wish to reduce and greatly involves the midsection, sides, small of the back and other parts. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV5Te4-9RawzaHfJzIqB3PWshV1qKikBlU-nvUZ5AEpAgRT37ymH7Zdb3g7BRtnXtJxwV0lvItjrpZe5ciL3OgKwCgX04ulj-nEaCqiIRLaM_FA6rtNzWy71yt7xJcZXQM3QAUwSL1GecLHBuJrbGXB1bf1I602kHLpLc_kPU5wYKYmYWsjyH4mCiYIlA/s623/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="623" data-original-width="267" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV5Te4-9RawzaHfJzIqB3PWshV1qKikBlU-nvUZ5AEpAgRT37ymH7Zdb3g7BRtnXtJxwV0lvItjrpZe5ciL3OgKwCgX04ulj-nEaCqiIRLaM_FA6rtNzWy71yt7xJcZXQM3QAUwSL1GecLHBuJrbGXB1bf1I602kHLpLc_kPU5wYKYmYWsjyH4mCiYIlA/w171-h400/Capture.PNG" width="171" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 2</u>: Two Dumbbell Exercise for Midsection</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This is a splendid exercise for the entire midsection and is performed as follows: Notice the position shown. The dumbbell in left hand is overhead. The right leg is slightly bent and the left leg is perfectly straight. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Notice the position of the feet. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Begin the exercise by swinging the dumbbell in the right hand overhead to the position of the left hand, while lowering the dumbbell in the left hand simultaneously. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Swing the dumbbells in a half circle away from the sides of the body keeping the arms straight at all times. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The dumbbell in the right hand is now overhead and the position is now just the opposite to the one shown. The left leg is bent with the dumbbell in the right hand overhead. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Repeat the exercise. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">In the upward swing of the dumbbell in either hand, the upper body is brought to the almost erect position to assist in swinging the dumbbell overhead. This also allows greater movement of the midsection than when the upper body is held in the same position as shown throughout the exercise. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform the exercise from 10-18 times. When the maximum number of repetitions has been reached increase the weight of either dumbbell 2.5 or 5 pounds and start over.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRhepipeZCrcn-hOuBpdpxuYgCAkUKaqNbrHlYrBlh_pyI6BxbXis0FctAjO7sGiZMBVUOYU1UsuadWIcG7a6KnWUmsLigjwV_vcJqqYV8GRh2lxKiO86ryl1dnrNn0587uzl16c7RJgMrYAvXSvkWI4vp3FHLpWR8N6pAYO8zXhJt-xkIbrL68lxapDY/s567/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="567" data-original-width="328" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRhepipeZCrcn-hOuBpdpxuYgCAkUKaqNbrHlYrBlh_pyI6BxbXis0FctAjO7sGiZMBVUOYU1UsuadWIcG7a6KnWUmsLigjwV_vcJqqYV8GRh2lxKiO86ryl1dnrNn0587uzl16c7RJgMrYAvXSvkWI4vp3FHLpWR8N6pAYO8zXhJt-xkIbrL68lxapDY/s320/Capture.PNG" width="185" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u><br /></u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 3</u>: Dumbbell Exercise for Sides</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This exercise is specifically for the sides but is also excellent for the front of the midsection and the small of the back. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Having grasped the dumbbell in the right hand, jerk it overhead. Place the feet about 24 inches apart and, keeping the right leg straight, bend over, touching the floor with the left hand as shown. Come to erect position and repeat.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Exhale when lowering and inhale when coming to the erect position. Keep the eyes fixed on the dumbbell overhead to balance. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Notice that the left leg is bent when lowering. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform the exercise 6-12 times with either arm. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Bend the right leg when holding the dumbbell in the left hand. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">When the maximum number of repetitions has been reached increase the weight 5-10 pounds and start over.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKdFLt8rWlhGEzXGh0dBjDllY-PJIfKMsMAQ5XNU64Cg6fimI2yuHTDdYmhG1GrY9S8ZNIqHqntyRpkryBav64pbcGiUl0Cc7rg07vdjOKM8iJknwLbPkJNADGxUdBi1_W_NaKzw_BxaLG7263hO0Jvwebg7s_D3Jup1hUZwjPip9F-gnVrGMD5mdKgvk/s578/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="426" data-original-width="578" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKdFLt8rWlhGEzXGh0dBjDllY-PJIfKMsMAQ5XNU64Cg6fimI2yuHTDdYmhG1GrY9S8ZNIqHqntyRpkryBav64pbcGiUl0Cc7rg07vdjOKM8iJknwLbPkJNADGxUdBi1_W_NaKzw_BxaLG7263hO0Jvwebg7s_D3Jup1hUZwjPip9F-gnVrGMD5mdKgvk/w400-h295/Capture.PNG" width="400" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 4</u>: Straight-Legged Dead Lift Exercise</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Having placed the barbell in front of the body, lower to the position shown grasping the barbell. Keeping the legs straight, stand erect by using mostly the muscles of the small of the back. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform the exercise with a steady pull. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">When erect, throw the chest forward and the shoulders back. Lower the barbell to the floor and repeat.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Inhale when lowering, exhale when lowered, inhale when coming to erect position and exhale when erect. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform 8-16 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This is an excellent exercise for reducing purposes. Perform this exercise with a weight that does not place any undue strain on the small of he back and midsection. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Never use heavy weights. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhGtPxIIvpw7fqFuBEikTKdD9yrspFr7InSFmtg656KY1oUhY2viB21SRyaORduvSga-1IvAx3ysWZEF3akiefTxXeGQVrmQIZI5wUbAj0BZoUV-UcW8Bi1pcnXuDfhhY54K_KnoYHtOxCMpE10mkmYDIrInKyDHDVMdnY30JLzecRwp7gh2bBSA0RLjs/s548/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="548" data-original-width="528" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhGtPxIIvpw7fqFuBEikTKdD9yrspFr7InSFmtg656KY1oUhY2viB21SRyaORduvSga-1IvAx3ysWZEF3akiefTxXeGQVrmQIZI5wUbAj0BZoUV-UcW8Bi1pcnXuDfhhY54K_KnoYHtOxCMpE10mkmYDIrInKyDHDVMdnY30JLzecRwp7gh2bBSA0RLjs/s320/Capture.PNG" width="308" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Exercise 5: Barbell Bend-Over Exercise</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Having placed a very light barbell on the shoulders, stand erect. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Now bend over to the left side as shown, lowering the body as far as possible without bending the legs. Return to the erect position then bend over to the right side and repeat, alternating from left to right. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Exhale when lowering, inhale when coming to the erect position. Perform 8-14 times. Increase the weight of the barbell slightly at times. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This is an excellent reducing exercise and develops the entire midsection. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Never use heavy weights. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6r8YBmvjFs77wKVU8RUDbvKvwO-OQ0ff2vfxXn8bZgm18uV5105lYTrh_-H1c6RHr0BF1JZSp-tsgBIY2EyB46mNGXSTMFdITZkhMKXMfwiezWWTzu0fzCklB2Ncqj0rf55RrMwgRJaZm5c1aKMCkqbp0az_tQmzd3Dxdzhc1OYlrNjTzjJZijm2x_J4/s495/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="495" data-original-width="411" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6r8YBmvjFs77wKVU8RUDbvKvwO-OQ0ff2vfxXn8bZgm18uV5105lYTrh_-H1c6RHr0BF1JZSp-tsgBIY2EyB46mNGXSTMFdITZkhMKXMfwiezWWTzu0fzCklB2Ncqj0rf55RrMwgRJaZm5c1aKMCkqbp0az_tQmzd3Dxdzhc1OYlrNjTzjJZijm2x_J4/w333-h400/Capture.PNG" width="333" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Exercise 5: Lying Leg Raise</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">With exercise boots or other weight attached to the feet, lie flat on the back with the hands placed at the sides or under the buttocks as shown. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Begin the exercise by raising both legs to the position shown. Lower legs to floor and repeat. Inhale when raising the legs and exhale when lowering. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform 8-14 times. Increase the weight only slightly at times. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">To prevent the upper body from raising as more weight is attached, placed some light weight on the chest. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This exercise greatly develops the lower abdominal region, hips and buttocks. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">A simplified form of the exercise is to raise one leg at a time. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do not bend the legs when performing this exercise. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz9wtb7XHsIZeFQzEneK0_sZlweFXWQZe74gqG0J1SMSm7dJVZrVaBrn1Cn5uy97KhM7gMnjyHd7KPZ3V0fG8wsDbY2BLOPGGJ24XCxPHomYPF4FCbfh1rEPn_a2OqlnhYZf2V5jx8NpaYAeFFSWMwvWkZMbEjSsBvfL9LT3CJwioH2BkoxfmeORpEV0w/s478/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="257" data-original-width="478" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz9wtb7XHsIZeFQzEneK0_sZlweFXWQZe74gqG0J1SMSm7dJVZrVaBrn1Cn5uy97KhM7gMnjyHd7KPZ3V0fG8wsDbY2BLOPGGJ24XCxPHomYPF4FCbfh1rEPn_a2OqlnhYZf2V5jx8NpaYAeFFSWMwvWkZMbEjSsBvfL9LT3CJwioH2BkoxfmeORpEV0w/w400-h215/Capture.PNG" width="400" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 7</u>: Doubling Up Exercise</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">With the weight attached, lying flat on the back with the legs straight and the hands placed as sown, start the exercise doubling up to the position shown, or until the knees and head almost touch. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Inhale when doubling up and exhale when straightening out. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform from 8-14 times. When the maximum number of repetitions has been reached, increase the weight of either boot 2.5 pounds. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do not drag the boots along the floor while exercising. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This exercise can be performed with the hands under the buttocks. It affects the abdominal muscles directly and is excellent for the spine, legs and back. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJJEi5GtolT_eykGqfoKqbv2F7Er8uPrFB5CDyumyfr6I9lRK5ixKtHqE1CufNRdWo2dur28pdPZlQZugq8DuSXIFM3DTzNLisytq4JoW0x1iNaki8IY7WMdXgYZdzw7B8GfbNjhY-Ry1LfZMKkdEln_l_-i0N8aOPBCwfYl35Ytja3Ckp605igw8pgcE/s546/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="546" data-original-width="303" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJJEi5GtolT_eykGqfoKqbv2F7Er8uPrFB5CDyumyfr6I9lRK5ixKtHqE1CufNRdWo2dur28pdPZlQZugq8DuSXIFM3DTzNLisytq4JoW0x1iNaki8IY7WMdXgYZdzw7B8GfbNjhY-Ry1LfZMKkdEln_l_-i0N8aOPBCwfYl35Ytja3Ckp605igw8pgcE/w223-h400/Capture.PNG" width="223" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 8</u>: Standing Knee Raise</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The GOOD health boots are especially designed to attach plates to to perform this exercise while standing without interference with the floor [top loaders!]. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">With the boots attached to the feet, fasten light barbell plates to them. Stand in the position shown raising one leg as high as possible. Lower, then raise the other leg in the same manner and repeat. Perform with either leg from 10-20 times. When the maximum number of repetitions has been reached, increase the weight of either boot 2.5 to 5 pounds. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Inhale when raising one leg and exhale when raisin the other. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Excellent for legs, hips and buttocks. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtlJMhdYYD0Tp3qjh9GsWKsb1LyTENqeqYc7wPoXf5E0zWaHb-HhF1zEF2NQcLoo7t-BVlCBCxYijPeEub5o92kjfj3kb79e80qWwVH82lHeARydMct1QiNDieJQ1zWA-bhVwm_ew8Ae1xfbXBqm7Dhvqcm-sREMy5ReCg2N9N1UxZCM4UKGkypnneKvY/s656/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="285" data-original-width="656" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtlJMhdYYD0Tp3qjh9GsWKsb1LyTENqeqYc7wPoXf5E0zWaHb-HhF1zEF2NQcLoo7t-BVlCBCxYijPeEub5o92kjfj3kb79e80qWwVH82lHeARydMct1QiNDieJQ1zWA-bhVwm_ew8Ae1xfbXBqm7Dhvqcm-sREMy5ReCg2N9N1UxZCM4UKGkypnneKvY/w400-h174/Capture.PNG" width="400" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 9</u>: Lying Leg Swing</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">With the boots attached to the feet, lie flat on the floor on the back with the legs straight, arms extended out to the sides. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Begin the exercise by swinging the left leg, from the prone position, up and to the right until it reaches the position shown or as close to the fingertips of the right hand as possible. Return to starting position and swing the right leg in the opposite direction in the same manner. Repeat with left and right. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Inhale when swinging the leg out to the side and exhale when coming to lying position. Perform from 6-12 times with either leg. Increase the weight slightly at times. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do not bend the legs when performing this exercise.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVkFuBA6vwkCc8agGDiRvyKmCg9WYjHYaJ8OHeLAKTYLdjvNi5ZUMwHZK1IxD_Oep2NvZIudD-D8wofb1CjphNclzmAsuw-RARipP_tKL_F7FdoBAEavHrybiWH9dq2m0uAdkYYNsGEvHAJu-LKVLwUrm7VpIXVj2nYhB1ym1_AP5-UuJ5BqdR0BPDtLM/s590/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="222" data-original-width="590" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVkFuBA6vwkCc8agGDiRvyKmCg9WYjHYaJ8OHeLAKTYLdjvNi5ZUMwHZK1IxD_Oep2NvZIudD-D8wofb1CjphNclzmAsuw-RARipP_tKL_F7FdoBAEavHrybiWH9dq2m0uAdkYYNsGEvHAJu-LKVLwUrm7VpIXVj2nYhB1ym1_AP5-UuJ5BqdR0BPDtLM/w400-h150/Capture.PNG" width="400" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u><br /></u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 10</u>: Sit-Up on Abdominal Board</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Raise the board off the floor, then sit on the high point and with the feet placed under the adjustable foot strap, straighten the legs and fold the arms across the chest as shown.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Now lower the upper body backwards and down until the head almost touches the floor as shown. Return to the sitting position bending the upper body forward until the head almost touches the thighs. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Repeat the exercise, keeping the legs straight. Inhale when coming to sitting position, exhale when sitting, inhale when lowering and exhale when lowered. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform from 8-14 times. To progress, clasp the hands behind the neck or hold light weights at the chest or behind the neck, increasing the weight gradually by 2.5 pounds. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This exercise is very advanced and will develop the entire midsection and also the front of the thighs. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Lying on the board in the opposite position with the head at the foot strap, one can perform the lying and circling leg raises lowering the feet to the floor while the board is adjusted as shown. This allows greater movements of the legs than when lying on the floor. </b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0NvjBVKE5RB5YrkXgiNJO3NGZlFRk4hxz8GMwzngzvzE3QRqWLoP2vvppKPS7RNxPKwqNXzRGhq7XEJFfaYUHfwyT9VpzyIyYR09GxqZDcHqJ4qr9RbfFxssIMmeikRyF5gumZYNlKWfXNMrwaHLeJmVgkdzCm-xqd0IuEYw609Uvbn-bY8QVWow038/s458/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="275" data-original-width="458" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ0NvjBVKE5RB5YrkXgiNJO3NGZlFRk4hxz8GMwzngzvzE3QRqWLoP2vvppKPS7RNxPKwqNXzRGhq7XEJFfaYUHfwyT9VpzyIyYR09GxqZDcHqJ4qr9RbfFxssIMmeikRyF5gumZYNlKWfXNMrwaHLeJmVgkdzCm-xqd0IuEYw609Uvbn-bY8QVWow038/w400-h240/Capture.PNG" width="400" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Exercise 11</u>: Roman Chair Exercise</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This exercise, while very easy and simple to perform, can be made very advanced by using weight for extra resistance. The exercise is different from any inclined board exercises because the backs of the thighs are placed on the seat of the Roman chair instead of sitting with the buttocks resting on the seat, thus allowing greater back bending while performing the exercise. The exercise can be performed very comfortably in this manner and is easy to perform. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Sitting with the backs of the thighs placed on the seat and the feet placed firmly under the foot strap, begin the exercise by bending the upper body backward, lowering as far as possible toward the floor as shown. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Return to the sitting position, bending forward as far as possible and repeat the exercise. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The photo shows the arms clasped behind the neck while performing this exercise. If one is very weak, at first he should extend the arms forward or rest them on the thighs while exercising. The arms can also be folded across the chest and as one becomes stronger, clasp the hands behind the neck as shown. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform the exercise until moderately tired. Inhale when lowering backward, exhale when lowered, inhale when coming to sitting position and exhale when sitting. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform the exercise in a steady movement. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For reducing purposes, Roman chair exercises can be performed as much as 50 repetitions or even more daily, performing them at intervals 15-20 repetitions at a time. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">After becoming accustomed to the exercise, and for the greatest development and strength of the abdominal region, resistance-increasing exercises are necessary. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Hold a light barbell or weight across the chest, or to make the exercise more difficult place them behind the neck. Care should be taken not to overdo these advanced exercises and increase the weight gradually, performing the exercise from 5-10 times. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw5LC8mdnN1WL14FZ8fUhNqvVnMlUJxCJgFnJiCXwH8GKuUneg8jp9NJC-FNqvHsTPfsxthma00TDB-HZu48sA-XgA4On1l1GqvslGbLe9SToF-pvtr9YyCU6aMUQ7z4YsUUtH0QhhLLtfxYkk362_RD-PFLd2qcoVClQbD_HoUQeDdRvpZP3sCrdooa4/s612/Screenshot%202024-03-11%20120301.png" imageanchor="1" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="402" data-original-width="612" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw5LC8mdnN1WL14FZ8fUhNqvVnMlUJxCJgFnJiCXwH8GKuUneg8jp9NJC-FNqvHsTPfsxthma00TDB-HZu48sA-XgA4On1l1GqvslGbLe9SToF-pvtr9YyCU6aMUQ7z4YsUUtH0QhhLLtfxYkk362_RD-PFLd2qcoVClQbD_HoUQeDdRvpZP3sCrdooa4/w400-h263/Screenshot%202024-03-11%20120301.png" width="400" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Exercise 12: Inclined Board Exercise</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Figure 2 shows the sitting position on the incline board with the feet placed under the foot strap. Now lower to the lying position on the board. Keeping the legs straight and the hands clasped against the neck, bringing the upper body as far as far possible as shown in Figure 2. Lower to the lying position and repeat. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform the exercise from 8-16 times. Inhale when coming to the sitting position, exhale when sitting, inhale when lowering, exhale when lowered. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The exercise is made more simple by placing the arms at arms' length behind the head, swinging them forward when coming to the sitting position until they almost touch the toes. The arms can be folded across the chest, then clasped behind the neck as shown. For greater resistance, for greatest development and strength of the midsection, hold light weights or a barbell on the chest or behind the neck.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Figure 1 shows the back bend on the inclined board as performed on the abdominal board. The Good Inclined Board Combination is made especially for this purpose to counteract the regular sit-up exercise.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The back bend exercise is performed in the same manner as the abdominal board exercise. The board must be made not to tilt for this exercise. Inclined board exercises are also made more advanced without using extra resistance by raising the board to higher levels. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The schedule of repetitions and weight increases outlined in this advanced course of abdominal training will ultimately develop a very muscular and strong midsection and abdominal wall. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">These advanced progressive exercises should only be practiced every other day performing about half of the exercises at one time. If a regular barbell, dumbbell or other course of body building exercises are included, 3 or 4 of the abdominal exercises should be sufficient at one time.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For reducing, less weight or resistance is used and the exercises are performed a greater number of times than stated in the exercises. Increased repetitions will make one perspire more freely and exercise the midsection thoroughly, therefore the result will be greater reduction of bodyweight in a shorter time. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1525464278895250431.post-1439473469063255072024-03-09T14:50:00.000-08:002024-03-09T14:50:50.366-08:00The Pulley Workout - Don Ross<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-hlwDhWOMq0P9xu5Cpj4psxv8xw2Y-cpE_QsXgVOv7yc_lVpehOxyJ1ydOvCRWOEJJ3HjMEpNP95waHdngoUANeuUb7KncQ_VloiEv6zCg63ApW534mujo_2VbKoSAJ3g0VvsvSs-1Nt2se6TyzPHbY2RVsJJHr2m5FZGRJxxOt0gikhzJZXARWamJ7I/s1024/NW_Lat_Pull.webp" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-hlwDhWOMq0P9xu5Cpj4psxv8xw2Y-cpE_QsXgVOv7yc_lVpehOxyJ1ydOvCRWOEJJ3HjMEpNP95waHdngoUANeuUb7KncQ_VloiEv6zCg63ApW534mujo_2VbKoSAJ3g0VvsvSs-1Nt2se6TyzPHbY2RVsJJHr2m5FZGRJxxOt0gikhzJZXARWamJ7I/w640-h480/NW_Lat_Pull.webp" width="640" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">T</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">hough it predates modern exercise machines by a century, pulley training will provide you with as good a workout as $50,000 worth of machinery. Essential equipment includes an overhead pulley (lat machine), floor pulley, upper and lower cross-pulleys, and a 45-degree pulley. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The key advantage to pulley training is the fact that you are not dependent on the relation of the weight to gravitational pull, as with dumbbells and barbells. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">With <i>CORRECT POSITIONING </i>you can provide tension at the end of the movement as well as at the beginning. Muscle isolation can be achieved and stricter form adhered to. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Pulleys are generally thought of as shaping or definition-building exercises. They <i>can </i>be used to build size as well. Whenever you increase your strength in any exercise, muscles are growing. By exercising more muscle fibers through pulley isolation movements, size increases are rapid. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">There are pulley exercises for every muscle group . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Chest Workout</u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Move a flat bench between the lower cross pulleys. Keeping your arms slightly bent, bring them together above you, as in a dumbbell flye. Do 5 sets of 8 reps. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do the same exercise on a decline bench for 3 x 8. These work the inner pectoral, like the Nautilus chest machine, but without the ligament stress at the shoulder joint. The variety of angles is unique as well.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Conclude with standing pulley crossovers. Bend forward slightly. Bring the pulleys down and cross your arms at the conclusion of the rep. Do 3 x 15.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Upper Back Workout</u> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Take a wide grip on a lat bar and do 3 sets of pulldowns behind the neck. Do 3 more sets bringing the bar to you chest, for 8 reps. These can be done with medium and close grips for advanced trainees who want additional work. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Take a close grip on the bar of the 45-degree pulley. Brace your feet on the provided area and do 3 x 6 of heavy rowing. Follow this with 3 x 6 on the floor pulley. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Standing between the upper cross pulleys, bring them down to your sides, keeping your body and your arms straight. So 3 x 15 of these "crucifix" movements.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Hold the lat machine bar with hands spaced shoulder width apart. Keeping your arms straight at the elbows, bring the bar down to your thighs. Do 2 x 20 of straight arm pulldowns. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Shoulder Workout</u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Stand between the low cross pulleys. Have the left pulley handle in your right hand and the right handle in your left hand. Keeping your body straight, but stepping back slightly for unimpaired movement. Keep your palms down and raise your slightly unlocked arms to level with the top of your head. Do 5 sets of these side laterals, 10 reps each. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Attach a straight handle to the floor pulley. Take a shoulder width grip. Pull the bar to your upper chest in an upright row, bringing your elbows as high as possible. Do 5 x 6. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Hold the handle of the floor pulley with the same grip you used for upright rows. Use a lighter weight with straight arms; raise the bar until level with your forehead. Do 4 x 8. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Work your rear delts with bentover crossovers. Hold the handles in the opposite hands as you did on the first exercise. Bend over at the waist, and raise your slightly bent arms out to your sides as high as possible. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Arm Workout</u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Begin with biceps work. With a medium grip on the bar attached to the floor pulley, do 4 x 8 standing curls. Follow this with 4 x 10 of alternate curls on the double floor pulleys. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Move an angular preacher bench in front of the floor pulley. Take a medium grip on the bar and do 4 x 6. You will feel resistance at the completion of the movement at the top. With standard barbell preacher curls this is not the case. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Lying curls under the lat machine are next. Take a close grip on the lat bar while lying supine on a bench with your head toward the weight stack. Keep your elbows up as you curl the bar to your chin. You will feel your biceps contract strongly and your forearms pump from this movement. Do 4 x 12. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Complete your forearm work with floor pulley wrist curls. Sit with your knees bent, your forearms resting on your thighs, palms up. Let the bar down, bending your wrists back. Unclench your fingers, letting the bar roll down to the second joint. Clench the bar into your hand and roll your knuckles toward you. Use a light weight. Do 2 x 20and 2 more sets of 20 with a reverse grip. With the reverse grip, keep your hands clenched throughout the exercise.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">There are many good triceps exercises with pulleys. Here are some of the best. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Start with the standard lat machine triceps pressdowns. Keeping your elbows down throughout the exercise, let your hands all the way up, then push to lockout. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Don't lean into the bar or swing it down with bodyweight. Do 2 x 8 with a close grip and 2 x 8 with a wide grip. Perform an additional 2 sets with a reverse grip on the bar. You will feel the reverse grip pressdown in your lower triceps just above the elbow. Do 8 reps per set. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Repeat the same exercise, this time on the 45-degree pulley so you feel resistance at the lockout. Do 2 x 10 regular grip and 2 x 10 reverse grip. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Kneel down with your back to the 45-degree pulley. Hold the bar with a close grip. Use a handle or rope which will allow you to have your palms facing each other, knuckles out. Bend over, keeping your elbows pointed forward. Extend your arms for 3 x 6.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Put an incline bench with the back to the floor pulley. Use a straight or angled br. Keep your elbows up, bring the bar down behind your head, then straighten your arms for 3 x 6. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Conclude your arm work with single pulley kickbacks. With a light weight on the wall pulley, bend forward facing the weights. Bring one elbow high behind you. Holding the single handle with one hand, bring your hand down and back in a lockout. Do 2 x 20 for each arm. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Midsection Workout</u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Sit up in front of the floor pulley, legs straight out. Hold the bar at arms' length as if to do a floor pulley row. Keeping your arms and legs straight, sit back until you are lying flat. This reverse situp works your lower back. 3 x 10. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Next, perform 3 x 10 stiff-legged deadlifts. If you have a weight strap that will fit over your neck, you can attach this to the pulley and do this exercise Good Morning style. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Attach the single handle on the floor pulley. Perform set of 20 side bends on each side to strengthen your oblique muscles. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Put the rope on the lat machine for ab crunches. Hold the rope with both hands. Bring your elbows forward. Kneel facing the machine. Crunch over, pulling the rope down until your elbows touch your knees. Do 5 x 15. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><u>Leg Workout</u></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">What? You can work legs with pulleys? Try this, skeptical one, and you'll be surprised! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Wear a weight belt backwards so the chain is behind you. Attach the loops to the floor pulley. Lean forward supporting your hands on a high bench or table. Do 3 x 15 thrust squats. Conclude each set with 20 heel raises with your toes pointed in different directions.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Move a high bench or sturdy table in front of the floor pulley. Use an ankle strap. Attach the pulley and sit over the edge of the bench with your back to the machine. Do 3 x 12 of leg extensions each side, lowering the weight slowly. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Lie face forward on the bench with the pulley on an ankle strap. Do 3 x 15 each leg. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Follow this with 3 sets of standing leg curls done with your back to the machine, leaning forward slightly, holding on to the bench. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Here is a unique exercise for the adductor muscles of your inner thighs. If your gym doesn't have two weight belts, a standard lifting belt can be used. Sit on a stool halfway between the low cross-pulleys. Strap a belt to each thigh. Have assistants attach the cables to the belts. Start with your knees far apart, then bring them together for 15 reps. Do 3 sets. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">You can use any of these routines to provide a slight jolt to slowly responding bodyparts. You may want to use the entire workout. If so, divide the load into three and train six days a week.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do each exercise with full effort, good form and slow, controlled return movements. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-1525464278895250431.post-1762858187232877702024-03-09T13:32:00.000-08:002024-03-09T13:32:02.003-08:00Neck Training - Doug Nassif (1982)<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjdqqP_MZTXk2ILUxofponyCqnaVYNKn3XCujnbxt3F1iJgvP-CjkjVNoNPxEeBgXwIKIoK-xedz5q6kV_mZGTFKmx1mBV30C47MYhsrp6KIk3q9URFhZ0wm_WhPX59vInLzS0tekS-BNdTQqkDtz3T5y9rP4gxnUQc2ruENs3FNaS1XIJuHdbnxT5dBk/s517/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="517" data-original-width="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjdqqP_MZTXk2ILUxofponyCqnaVYNKn3XCujnbxt3F1iJgvP-CjkjVNoNPxEeBgXwIKIoK-xedz5q6kV_mZGTFKmx1mBV30C47MYhsrp6KIk3q9URFhZ0wm_WhPX59vInLzS0tekS-BNdTQqkDtz3T5y9rP4gxnUQc2ruENs3FNaS1XIJuHdbnxT5dBk/s16000/Capture.PNG" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">A</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> neck of steel could help you place higher in your next powerlifting or bodybuilding meet -- maybe even move up in weightlifting. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">But hardly a soul in today's gyms bothers with neck development; the same guys who design elaborate split routines in hopes of stimulating upper back or bicep growth bounce out of their weight rooms year after year without <i>even looking </i>at their most visible body part -- their neck. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"It would mess up my hair," whined a novice with a pitiful pencil neck when I asked him why he didn't do anything for it. (This gym was weird . . . an hour later someone else confided that he was afraid to squat because "it would make buying pants impossible."). </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Neck strength is vital in powerlifting, especially in the bench. All great pressers use their neck to really dig into the bench. And look at someone great like Anello or Inaba at their mid-point deadlift; the neck is engaged to help the pull. Your squat will improve simply because your are stronger. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Although bodybuilders would benefit more than anyone, they generally perform less neck work than powerlifters (power athletes with a wrestling or football bse have at least been exposed to neck movements.). </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Of all the Gold's Gym star posers down through the years, Ken Waller is the only bodybuilder I have seen using a head strap. Tony Pearson's wrestling background sets his neck above others but they all need work. The alleged "animals" living on Santa Monica beach -- Mentzer, Platz, Columbu, Fox -- for all their storied mass, I can't find a decent neck on anybody. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Jp3BwxlisRpDiryC4m4QSL0BDGVqwFCTsKAjOd4ixqVOxynpQlasxxFeRHYrM9yG1aAbhvibF7Hrx6ot3XMLXfC8a4JxZ3SB7DChx7SXa4aH92ncfe9JyF4rLFaL0SYi8h7NrH5jIi-zosob_JKHC8VmgqWT2Cbdc0_WHUinLh1PQDfNuVGiATu2270/s1446/Bertil-Fox-no8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1446" data-original-width="850" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1Jp3BwxlisRpDiryC4m4QSL0BDGVqwFCTsKAjOd4ixqVOxynpQlasxxFeRHYrM9yG1aAbhvibF7Hrx6ot3XMLXfC8a4JxZ3SB7DChx7SXa4aH92ncfe9JyF4rLFaL0SYi8h7NrH5jIi-zosob_JKHC8VmgqWT2Cbdc0_WHUinLh1PQDfNuVGiATu2270/w235-h400/Bertil-Fox-no8.jpg" width="235" /></a></div><div style="text-align: left;"></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Bertil Fox?</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>But a man with a thick, striated neck absolutely jumps out of the prejudging lineup. Imagine stuffing three inches on your neck THEN hitting your crab shot! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Olympic lifters seem to have good necks. The indirect stimulation of the two lifts creeps up the shoulders and traps to burn the lower neck. Rigert has a neck like a charging rhino. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>As Peary Rader pointed out in an earlier <i>Iron Man</i>, physique experts of an earlier time battled to get identical measurements on their neck, arm and dalf (19" all around was considered perfection). This "golden age" of neck strength reached its zenith when George Hackenschmidt pulled over and bridged 322 pounds. (In 1959, Charles Davis bridged, but probably didn't pull over 375 pounds.). </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDhLDHzzxk3-4geWOV_xOqEvDINvEE33_YsNX6ZNGISNSCm179ueA-VrL_oHJeUVnDqDM3DsWwIDM4SUifxiPiig0J4_v5NCDAjp3h66s0Fg1qtBj8o_XiP2hJ1KKoARc0QTFSKpqIHjLd14NHrdosvYSvI_671BQl-JCXUez9zRUNdKcYTtfoUWy1WN0/s447/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="292" data-original-width="447" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDhLDHzzxk3-4geWOV_xOqEvDINvEE33_YsNX6ZNGISNSCm179ueA-VrL_oHJeUVnDqDM3DsWwIDM4SUifxiPiig0J4_v5NCDAjp3h66s0Fg1qtBj8o_XiP2hJ1KKoARc0QTFSKpqIHjLd14NHrdosvYSvI_671BQl-JCXUez9zRUNdKcYTtfoUWy1WN0/w400-h261/Capture.PNG" width="400" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Here, with 350. </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Mr. Davis went on to do 400 at 200 bodyweight.</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Take care to warm the neck sufficiently before launching into any neck lift. But once you're into it, you'll find the neck responds best to heavy training. Persist and you may find yourself buying a shirt an exhilarating experience . . . watch the salesman's jaw drop. In an age where many list pinball as their favorite sport, a man sporting a 22-inch neck inspires awe. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5mdMFHTeq1Vs-iT8cbGz5NWpP3n2xWIFZr6b_jbD4wBn56QHDC7mOZ6qC8sCzDxnBbYLoJZGtx3E_kTTdZBWZlwCnfArX2caR9psBE4ttKcd8Lik8laPHYU9OzWNv2HyiSllvrwJ89FFiLeAqTZYZSjZ1s0Mn58lW2J3Bq3rjAs9YpJhgzy-Ir5FHpvQ/s459/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="459" data-original-width="308" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5mdMFHTeq1Vs-iT8cbGz5NWpP3n2xWIFZr6b_jbD4wBn56QHDC7mOZ6qC8sCzDxnBbYLoJZGtx3E_kTTdZBWZlwCnfArX2caR9psBE4ttKcd8Lik8laPHYU9OzWNv2HyiSllvrwJ89FFiLeAqTZYZSjZ1s0Mn58lW2J3Bq3rjAs9YpJhgzy-Ir5FHpvQ/w269-h400/Capture.PNG" width="269" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Heavy bridges, the ideal neck bulker.</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I will sometimes use the Olympic bar here. </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>4-6 sets. </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbodF6RnndYLaj21ynXrU6dbmMcVbDgcQ7TQ0PftJXfeD3yPKysPlsev-roMt998pi1ZcBTB5hRosRo2HSYGC_x8IfV901YpFdQdQ-bWfTMtDX8rZ09GDTCvs-QOqP67xQZ_sooB-MugyETFXv9m87q7i_237ls8jEgF8R5CDe6sEhl489VLm1pRXtLJo/s462/Capture%201.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="462" data-original-width="329" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbodF6RnndYLaj21ynXrU6dbmMcVbDgcQ7TQ0PftJXfeD3yPKysPlsev-roMt998pi1ZcBTB5hRosRo2HSYGC_x8IfV901YpFdQdQ-bWfTMtDX8rZ09GDTCvs-QOqP67xQZ_sooB-MugyETFXv9m87q7i_237ls8jEgF8R5CDe6sEhl489VLm1pRXtLJo/w285-h400/Capture%201.PNG" width="285" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Head-strap work is good but</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>you must use more than a few pounds. </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>4-6 sets. </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyGFSF9Qq3B1x35pSuvFvUlOIMf0_W8QrY20acyGET56UauabD5Z6PBAeLaH6TxSAoa1TVnyJ6UwGefFFFRnGLMYHpSpKMeCx7-96JkjYbaTTdjRAwKwaE-qfTI2TF80QGfaH1C5YUJxUgFPeMTLhct4ehhr_W1TuE1kHLq2IHEUllwWjJvgeOtcfi7Dg/s837/Capture%202.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="837" data-original-width="713" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyGFSF9Qq3B1x35pSuvFvUlOIMf0_W8QrY20acyGET56UauabD5Z6PBAeLaH6TxSAoa1TVnyJ6UwGefFFFRnGLMYHpSpKMeCx7-96JkjYbaTTdjRAwKwaE-qfTI2TF80QGfaH1C5YUJxUgFPeMTLhct4ehhr_W1TuE1kHLq2IHEUllwWjJvgeOtcfi7Dg/w545-h640/Capture%202.PNG" width="545" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Enjoy Your Lifting! </b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-1525464278895250431.post-65502310899297425642024-03-06T19:40:00.000-08:002024-03-06T19:40:49.135-08:00More on Larry Scott's Training <div style="text-align: left;"> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi36Y2XBlNtxMzREYltLtqFlqSVczF5vfYwH7zylgKMQyMdP7bXiiMt_1IKDjyXlVYOCxDWPU5s0XJttcBnXXbbm1vqid0ZOOWAfJan3iDETpN5JIGN-6CegcpKMKmkmo0s09ZTneHzwKgqGY5Ud_liUNlXWq-RI0eeeauSHFZ0Umaow90ejrfXItwXm_s/s638/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="523" data-original-width="638" height="328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi36Y2XBlNtxMzREYltLtqFlqSVczF5vfYwH7zylgKMQyMdP7bXiiMt_1IKDjyXlVYOCxDWPU5s0XJttcBnXXbbm1vqid0ZOOWAfJan3iDETpN5JIGN-6CegcpKMKmkmo0s09ZTneHzwKgqGY5Ud_liUNlXWq-RI0eeeauSHFZ0Umaow90ejrfXItwXm_s/w400-h328/Capture.PNG" width="400" /></a></div><div style="text-align: left;"></div><div style="text-align: right;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">T</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">he Larry Scott exercise program is severe; always has been. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Watching him pump iron today one gets the same impression one had when observing his workouts of the Sixties. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">His training is <i>different</i>, ahead of his time, even now. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHftpaWnH0Kof-o3KfHUtxRSCtM99Z6YMfpm5IX4MWs9Tibi3TMam8Cdjf6sVYUHyKeg6yXlaB7YayDchbjfDDOhyphenhyphenW86zlBnv_MZn6gE5KCTJ1J9q0KbvxDILN3vodamNltY3pIH-HOEdFJgTojIpqQOelNnbm8Mi4WaLijhtXGGr6YhKH5AUOL4kLbg0/s718/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="718" data-original-width="577" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHftpaWnH0Kof-o3KfHUtxRSCtM99Z6YMfpm5IX4MWs9Tibi3TMam8Cdjf6sVYUHyKeg6yXlaB7YayDchbjfDDOhyphenhyphenW86zlBnv_MZn6gE5KCTJ1J9q0KbvxDILN3vodamNltY3pIH-HOEdFJgTojIpqQOelNnbm8Mi4WaLijhtXGGr6YhKH5AUOL4kLbg0/w321-h400/Capture.PNG" width="321" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For shoulders he practices a form of dumbbell presses whereby the bells are first held in position identical to that which one finds at the completion of the two arm dumbbell curl movement. In other words . . . his elbows are digging into the sides of the waist and the dumbbells are held (knuckles forward) at the shoulder. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: more on this in a five-part deal starting here: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2021/09/how-to-build-massive-deltoids-part-one.html" target="_blank">https://ditillo2.blogspot.com/2021/09/how-to-build-massive-deltoids-part-one.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">His press begins and as the arms extend overhead, the elbows come out and the thumbs curl inwards, to ultimately face the front. What happens is that the weight twists around from one extreme to the other while the arms are straightening. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The exercise is often perform "up and down the rack going from one pair of dumbbells to another of a different weight, with little rest. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: more here as well: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2011/03/advanced-deltoid-routines-larry-scott.html" target="_blank">https://ditillo2.blogspot.com/2011/03/advanced-deltoid-routines-larry-scott.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">He follows this with standing lateral raises, shifting the bells forward </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">as they raise up to shoulder height [that "pinky" thing]. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Posterior deltoids are trained, one arm at a time in the bentover position while supporting the body with the free arm. This exercise is almost unique to Scott, as indeed were preacher curls in the Sixties. Although some bodybuilders have dropped the preacher curl from their workouts, Larry remains loyal. He sees no other acceptable substitute which gives the thickness and roundness to his biceps. He uses both dumbbells and barbells with this exercise. He also does standing barbell curls an often finishes off his biceps with Zottman curls. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">More here: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2011/03/advanced-arm-training-larry-scott.html" target="_blank">https://ditillo2.blogspot.com/2011/03/advanced-arm-training-larry-scott.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Only one man, Chuck Sipes, works his forearms more frequently or harder than Scott. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Here: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2009/09/4-forearm-routines-larry-scott.html" target="_blank">https://ditillo2.blogspot.com/2009/09/4-forearm-routines-larry-scott.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL8TNu7Az0Lidr85bBgpRFKCyLImmsaTiTbaFKxsCoui17N2Li-z8NP6Wkur2meVfPNgdELLGPWb15Je1pyvfy_Dn33pjy7EjGKPtL-cbR6Bq_vUxa_-0jnJKy5839IeYBwiC0V4e7knbOzQXx23sC62vuHWsNuk4nEU9BiXueNYQAoxFpOVsb-hJxhW4/s720/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="658" data-original-width="720" height="365" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL8TNu7Az0Lidr85bBgpRFKCyLImmsaTiTbaFKxsCoui17N2Li-z8NP6Wkur2meVfPNgdELLGPWb15Je1pyvfy_Dn33pjy7EjGKPtL-cbR6Bq_vUxa_-0jnJKy5839IeYBwiC0V4e7knbOzQXx23sC62vuHWsNuk4nEU9BiXueNYQAoxFpOVsb-hJxhW4/w400-h365/Capture.PNG" width="400" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Larry performs wrist curls (resting his forearms on the end of a bench) and reverse curls using an EZ-bar, both on the preacher bench and in the standing position. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Triceps training involves a variety of movements, but "they all pale in comparison to the lying triceps stretch for actual <i>size </i>building" says Scott. "If I want more arm size that is the exercise I fall bock on for real results." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Triceps pressdowns on lat machine also find their way into the Scott schedule. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLjPFhkWF80EcFj5mpDJxTtr4xSt_KoZy8jcQYjYlJwU5d2jKgSJE0cARaDBChGsQ7IWl2a1CKxXNQP7kRHPgcFQFJGrBOZv9iDeL2MseFoEMBgyzbMu-GWoFmU7k8C_dYBwIQtNH5FYHFlF5y6vwAULxZ99lXpCVtzTnASwauBHrZaTYmyW3HnmMiu2E/s400/tri%20one.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="400" data-original-width="164" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLjPFhkWF80EcFj5mpDJxTtr4xSt_KoZy8jcQYjYlJwU5d2jKgSJE0cARaDBChGsQ7IWl2a1CKxXNQP7kRHPgcFQFJGrBOZv9iDeL2MseFoEMBgyzbMu-GWoFmU7k8C_dYBwIQtNH5FYHFlF5y6vwAULxZ99lXpCVtzTnASwauBHrZaTYmyW3HnmMiu2E/w164-h400/tri%20one.jpg" width="164" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> Pushdown</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Cq_G1N2xyWFpLbhlVRFOiBwRAQwa79kJ10DWw78RQKcQS5gaC5p4N7dgwDSSG9d5zwoV9Pf4F8bOpyOcBLOwiLeyxb80pWYQtKHBhqVvW0KZwipgyGp-tWI6GMlhfQRjYYfDGlTJk19cWEi928kfFpKGSXTrhVRDNPxIkyUHYk8tI9XpUoMBVRgoPxk/s640/tri%20two%20in.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="342" data-original-width="640" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Cq_G1N2xyWFpLbhlVRFOiBwRAQwa79kJ10DWw78RQKcQS5gaC5p4N7dgwDSSG9d5zwoV9Pf4F8bOpyOcBLOwiLeyxb80pWYQtKHBhqVvW0KZwipgyGp-tWI6GMlhfQRjYYfDGlTJk19cWEi928kfFpKGSXTrhVRDNPxIkyUHYk8tI9XpUoMBVRgoPxk/w400-h214/tri%20two%20in.jpg" width="400" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> Pressdown</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For calves Larry likes the seated calf raise (for the soleus at the back of the lower leg) and the donkey calf raise for "gastrocs" and that "diamond" shape. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Lats: chins to upper chest and his special dumbbell rowing movement whereby he leans over at a 45-degree angle, almost on his toes and brings the dumbbells way back with a type of swinging movement, endeavoring of course to "feel" the stress in the latissimus area.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Although Larry didn't do squats at Vince's, today he does occasionally perforjm the basic movement . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUVCKmpG_YUBO19-dWUOt58Ch5JBMryer_0faL887TGBN9-LAdss1zs6VUquW5e6wREhREsrB30wm3uV8sbnT-RVgQ3nRZ5hvuRSc4mI0O4CKfE4a8dhpus26QynVFbh760y9cpCRzkT8z9LcSUhdBrQyNBAgAUpOFb3czfMSIVgO3Oom5tPZQcIcfXlA/s972/squat%201.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="938" data-original-width="972" height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUVCKmpG_YUBO19-dWUOt58Ch5JBMryer_0faL887TGBN9-LAdss1zs6VUquW5e6wREhREsrB30wm3uV8sbnT-RVgQ3nRZ5hvuRSc4mI0O4CKfE4a8dhpus26QynVFbh760y9cpCRzkT8z9LcSUhdBrQyNBAgAUpOFb3czfMSIVgO3Oom5tPZQcIcfXlA/s320/squat%201.jpg" width="320" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRibdjhgEIoQQP_2A-YP8wUV8yuCghFW3SIvXhROhON4fnMUhux10zTMjfegM_Lu-czrfl1CvzNjnDfFSoKdyauEJmETKjMlJgoClMsfbA-etoCG2zTBG3-rnj2nByYRhYaRJtqFaYadkOOQ01_g0L-tQ1uLeiBjRCr-YY4vh2mu1uZ3Y-EK2FQe1OpOo/s1600/quat%203.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1186" data-original-width="1600" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRibdjhgEIoQQP_2A-YP8wUV8yuCghFW3SIvXhROhON4fnMUhux10zTMjfegM_Lu-czrfl1CvzNjnDfFSoKdyauEJmETKjMlJgoClMsfbA-etoCG2zTBG3-rnj2nByYRhYaRJtqFaYadkOOQ01_g0L-tQ1uLeiBjRCr-YY4vh2mu1uZ3Y-EK2FQe1OpOo/s320/quat%203.jpg" width="320" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7z65ZtLoDX3raHcAiRzr782SFsqqL5QvOV3NYwxgnKUT6FZ8bEltfjAmo0mA3_I4-QUVTp4GEOE5wjSO7cij-4mParhYidYe22IQFT5PkyZTiYxRybK4cuXGm4gNXhkUpBA6aa0TtZApbImqrJfUPI7DDIL-0yt8sOFP5JSTxtV0CN2wHrpY03S0w0AU/s1600/squat%204.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1084" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7z65ZtLoDX3raHcAiRzr782SFsqqL5QvOV3NYwxgnKUT6FZ8bEltfjAmo0mA3_I4-QUVTp4GEOE5wjSO7cij-4mParhYidYe22IQFT5PkyZTiYxRybK4cuXGm4gNXhkUpBA6aa0TtZApbImqrJfUPI7DDIL-0yt8sOFP5JSTxtV0CN2wHrpY03S0w0AU/s320/squat%204.jpg" width="217" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzgbbEeoK1mH1pHF9TK9alvezo1-EH5_j37yOcWzPPLSHrohdDnuUws2oHhuDGtvr704fxG1Qf8g_v-aXqr1unvUtyEhjjnjNR9NkSzDOqzL4T0O8MRbQo6Dpa9ERXpOvn_74DNNwFhowCnRq3ySqRa7j92z-fefno0-Lm-VZajirMr89CTffnqSReNlA/s1600/squat%202.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1457" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzgbbEeoK1mH1pHF9TK9alvezo1-EH5_j37yOcWzPPLSHrohdDnuUws2oHhuDGtvr704fxG1Qf8g_v-aXqr1unvUtyEhjjnjNR9NkSzDOqzL4T0O8MRbQo6Dpa9ERXpOvn_74DNNwFhowCnRq3ySqRa7j92z-fefno0-Lm-VZajirMr89CTffnqSReNlA/s320/squat%202.jpg" width="291" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">He also does hack slice machine work and thigh extensions. Thigh biceps are worked with thigh curls.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Ab work is limited to supersetting leg raises with situps. He believes diet is the most important factor in waistline trimness. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Repetitions are usually around the 8-per-set mark, although for forearms and calves he will do up to 15 or so. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Scott does not change his exercises much, having after years of trial and error finally found which ones work for him. But he does change around the system of sets -- for example, when he works his forearms he may just do a few straight sets, yet on days when he has a little more time he will do no fewer than 10 supersets of wrist curls, first 8 reps with a heavy weight then a second, immediate set of 8 reps with a lighter weight.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For chest he often performs giant sets, one exercise after another to fully pump the area. The same with delts, he will switch around his exercises and training tempo to "surprise" the muscles and create variation and training energy. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhASnB_D8kqIOGDEAVL5FDZ42aPJALHkWLsywMDDSiuVWv20eyCFZBECX_ATLSoQmmUn3rdpvxQbSeyjccZSiOfXTq_Jx7pzl1toJPGFFk9mNN1lQGSMJqVJ3aSv69b4W_rJXDzkoyUFKJUp-izdBF7iCWWZinyJGlyAt1eyiHDxfgTL6m0QPqG45RCJrk/s776/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="776" data-original-width="438" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhASnB_D8kqIOGDEAVL5FDZ42aPJALHkWLsywMDDSiuVWv20eyCFZBECX_ATLSoQmmUn3rdpvxQbSeyjccZSiOfXTq_Jx7pzl1toJPGFFk9mNN1lQGSMJqVJ3aSv69b4W_rJXDzkoyUFKJUp-izdBF7iCWWZinyJGlyAt1eyiHDxfgTL6m0QPqG45RCJrk/w361-h640/Capture.PNG" width="361" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Larry Scott has many beliefs and formulas for success. Among those he listed at his seminar are:</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Be content to gain muscular bodyweight slowly. Aim for a 1/4 inch at a time. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Take choline and inositol, a fat emulsifier, for a thinner skin, but take it in conjunction with a carbohydrate-reduced diet. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Nutrition is 80% of bodybuilding. If you are not prepared to spend $50 a month on nutrition forget it! [Ah, the good ole days and the price of food].</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Eggs are a fantastic aid to general muscle-building and they are still a relatively cheap form of protein. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The preacher curl is the greatest piece of apparatus I have come across in my bodybuilding career. I have never found an exercise quite as pure in ability to work the biceps, especially in the lower biceps/forearm tie-in area.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com8tag:blogger.com,1999:blog-1525464278895250431.post-13112630068386791232024-03-05T20:04:00.000-08:002024-03-05T20:04:33.375-08:00Gains With Advanced Basics - Don Ross (1982)<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipoUd15lC7VGBh_2atYSZ4V75Z4bje-vzUirR9ItXH3JJYXObR7F3gIfD6BPAmPVAnnO1YNkObQmeKRi22ipATwa4nkKuIj8Gf3ULiixUXhlyxUdicNkkW6EbtoWrC6IOE9IV6Q4_L9AvT22yJ7_zo6qkmhDty67Jjxr_SAx6cUsDAljKs0iHG5JJhyHw/s799/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="799" data-original-width="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipoUd15lC7VGBh_2atYSZ4V75Z4bje-vzUirR9ItXH3JJYXObR7F3gIfD6BPAmPVAnnO1YNkObQmeKRi22ipATwa4nkKuIj8Gf3ULiixUXhlyxUdicNkkW6EbtoWrC6IOE9IV6Q4_L9AvT22yJ7_zo6qkmhDty67Jjxr_SAx6cUsDAljKs0iHG5JJhyHw/s16000/Capture.PNG" /></a> </div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">S</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">ince muscle growth is the body's adaptation to unaccustomed resistance, gains slow or stop when the muscles get used to a routine. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">As you advance, your routines become more involved and complicated. After a while, the program includes a large variety of exercises with plenty of sets. Eventually, a plateau is reached where progress comes to a standstill. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">At this point I will often advise the bodybuilder to return to a program of BASIC EXERCISES to once again work the muscle groups in mass, eliminating the specialized "specific movements." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This does not mean back-cycling to a beginner's program. On the contrary, the program to be described involves only basic exercises, yet it is advanced enough to challenge the most experienced bodybuilder. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This program is done three days a week and will take approximately three hours to complete. The day of total rest between workouts will enable your muscles to fully recuperate and GROW! You will be entirely energized and ready to attack the next workout. To exercise the red and white muscle fibers, move fast on the positive and slow on the negative movements. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: Nice two-part deal here from one of Don Ross' books, aimed at building a basic foundation . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2014/10/foundation-building-don-ross.html" target="_blank">https://ditillo2.blogspot.com/2014/10/foundation-building-don-ross.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2014/10/bulk-and-power-routine-don-ross.html" target="_blank">https://ditillo2.blogspot.com/2014/10/bulk-and-power-routine-don-ross.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Try to keep your rest periods between sets to a minimum. 60 seconds should be plenty for most body parts, though the thighs, being large muscles, will require more recovery time at first. Read each exercise description carefully for exact information on rest times and form.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">1) Stiff-Legged Deadlift</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The lower back should always be well warmed up. Begin with a light weight and do a set of 20 reps. Add weight and do 15 reps. Continue to add weight for each of the remaining 3 sets of 10. The last set should be difficult to complete. Rest around a minute between sets. If you are using an Olympic bar with large plates, stand on a firm box so you can go down further. Your back should be parallel with the floor at the start of the movement.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">2) Bench Press</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Take a medium wide grip, where the forearms are at 90-degree angles to the upper arm when the upper arm is parallel with the floor. Bring the bar down to the center chest, halfway between nipples and clavicles. Do a light warmup set, then add weight where you can do 10 reps, struggling on the last rep. Take a few deep breaths and do a second set of as many as possible. Keep removing weights from the bar and blast through 6 sets. Now, remove some more weight and do 4 more sets bringing the bar down just below the neck. This time use a wider grip on the bar. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">3) Overhead Press</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Hold the bar beyond shoulder width. Keeping your back straight, press it from your front deltoids completely overhead. Do 5 sets of 6-10 reps, adding weight on each set. Now pyramid down, step bombing, reducing weight with each of the final 5 sets. Rest only a few seconds between the last 5 sets. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: more on "step bombing" from another of his articles -</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Each set is a maximum effort. Use a lighter weight for each of the sets so that you can keep your reps about the same with a maximum effort on each set. You will finish with a comparatively light weight but it will feel like aa tone and have the same effect on the muscle as a heavy weight. Do each set until no more reps can be performed. Then try to force out an extra rep. Rest as little as possible between sets. Also, lower the weights at a controlled speed to take advantage of negative resistance. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">4) Upright Row</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Grip the bar with your hands 12 inches apart. Pull the bar to your upper chest, bringing your elbows high. Choose a weight that you can use for 8 reps. Try to force out an extra rep when no more can be performed. Do 10 shoulder shrugs with the bar. Don't roll your shoulders back, just raise them as high as possible, then slowly down. Do 5 sets and work down in weight resting as little as possible between sets. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">5) Bentover Row</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Take a shoulder-width grip on the bar. Bend over so that your upper body is parallel with the floor. Keep your knees slightly bent to take excess pressure off the lower back. Pull the bar to your body. Your elbows should come close to your sides with this variation. Do 5 sets in this manner working from heavy to light. Minimum rest periods. Follow this with 5 sets using a wider grip. Bring the bar higher (to the chest), bringing your elbows out away from your body [for another variation, and there's plenty of 'em, no one "bestest" one, contrary to what newbs and science idiots and their little pics with red markings on the "muscles most activated blah blah blah may lead you to believe. It's a row. What do you want to do with it, what do you want from it . . .]. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">6) Barbell Curl</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Keep your body straight. Avoid swinging or back-bending. Add weight with each of the first 5 sets. Do the last 5 sets with decreasing weight, resting only seconds. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">7) Reverse Grip Curl</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Done in the same manner as the last 5 sets of barbell curls, but with palms down. Use moderate weight, doing between 12-15 reps. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">8) Standing Triceps Press</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Take a close grip (palms up) on a barbell or curling bar, elbows pointed to the ceiling. Bring the bar all the way down behind the head. Keep your elbows in for the first 5 sets, working up in weight. Do the last five sets with elbows a littler further out, step-bombing down in weight.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">9) Squats</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do 10 sets of strict squats, keeping your back as straight as possible. Work up in weight for the first 5 sets and down for the last 5. Have a bench and a light barbell within a few steps of the squat rack so you can alternate the squats with:</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">10) Straight Arm Pullovers</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Take a shoulder-width grip on the bar while you lay on a flat bench. Take a HUGE breath as you lower the weight over your head. Try to force your lungs against the inside of your rib cage with these breaths. USE A VERY LIGHT WEIGHT [and breathe HEAVY ba dump bum]. If you feel your muscles working to hard to pull it over, you're using too much weight. The stretch, and the deep breaths. Do 20 reps per set. This [contrary to the newbs and science-boys mentioned earlier] will expand your rib cage as it also allows you to recover your wind for the next set of squats. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">11) Heel Raises</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">On a standing calf machine, start with a weight that you can 15-20 reps with. Rest only seconds and go down in weight as you complete 10 sets [ouch]. Do 3 with toes in, 3 with toes out, and 4 with toes forward. Do full movements. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">12) Situps </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">On a slanted abdominal board, keep your knees bent and hold a weight behind your head. Sit up, rolling your upper body forward and exhaling hard, touching elbows to knees. Do 5 x 10-15 reps. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Follow this program for at least six weeks. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-1525464278895250431.post-34718650232741476522024-03-04T20:09:00.000-08:002024-03-04T23:11:22.841-08:00The Larry Scott I Know - Vince Gironda<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFYlVSJRulHuhmV_3oX7wosfCpFZapT3xS8w1poz9dqfM6Xh7TBKxelEk1pwbISOZABIrjlQDLaUX8ohVpoEKRXtISs5eh191_b8CzM9xQXu5Ck5KXznMLK09xtKMdQHYLMqAGWHhFeVd87k-hnhnTzBVHZzlTzIf4RvS5jerzekecJBKhrUqpQprr9I/s516/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="516" data-original-width="345" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFYlVSJRulHuhmV_3oX7wosfCpFZapT3xS8w1poz9dqfM6Xh7TBKxelEk1pwbISOZABIrjlQDLaUX8ohVpoEKRXtISs5eh191_b8CzM9xQXu5Ck5KXznMLK09xtKMdQHYLMqAGWHhFeVd87k-hnhnTzBVHZzlTzIf4RvS5jerzekecJBKhrUqpQprr9I/s16000/Capture.PNG" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> "Larry Scott's Dressing Room" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">I</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">t has been some time since Larry Scott won the Mr. Olympia contest for the first time, but still the name spells magic for bodybuilders the world over. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">There is hardly a day when someone has not written to me for information concerning Larry's training . . . as if he had some secret to his super development that has not yet been revealed. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I shall try to record my own recollections of the first man to win the coveted Mr. Olympia title. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZPdq_VF_fkkzdaCagDlioKmC_JER772qcWSpovSlvzSBYey_V8MMcbPYQl_Frq2mSDdTawmS_z8WGN0HIjX3vB-Yl4FEguup5OOkylcHbgrh7-V88FbQohq1zbXN6IvDWVWlNnOPVt9-OPKZbEt-662UvBcNehFc1gNTmDVDjhp34SCYNu6FL4r_qVBc/s673/Larry-Scott.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="673" data-original-width="576" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZPdq_VF_fkkzdaCagDlioKmC_JER772qcWSpovSlvzSBYey_V8MMcbPYQl_Frq2mSDdTawmS_z8WGN0HIjX3vB-Yl4FEguup5OOkylcHbgrh7-V88FbQohq1zbXN6IvDWVWlNnOPVt9-OPKZbEt-662UvBcNehFc1gNTmDVDjhp34SCYNu6FL4r_qVBc/w343-h400/Larry-Scott.jpg" width="343" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7fyZOxxV2TW-3_wDE1Wg2xfcO0RyWXNTKSYwHat0HeNky0zdwxgAj20Qx0ZG25IjaLq4PQuW00Cb9K22-qeHzN3sNbjAAgc5kT-MZKFMHPMB5ZoI5slzbOPVHVuFAcgYfjIONs9-UjrMjxYedj_uGC-NoEsLaDotSt3fW4Z4P36-B-B-RoQgTrZKmyHk/s815/ScottLarry_9-Milo.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="815" data-original-width="654" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7fyZOxxV2TW-3_wDE1Wg2xfcO0RyWXNTKSYwHat0HeNky0zdwxgAj20Qx0ZG25IjaLq4PQuW00Cb9K22-qeHzN3sNbjAAgc5kT-MZKFMHPMB5ZoI5slzbOPVHVuFAcgYfjIONs9-UjrMjxYedj_uGC-NoEsLaDotSt3fW4Z4P36-B-B-RoQgTrZKmyHk/w321-h400/ScottLarry_9-Milo.jpg" width="321" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">When Scott walked into my gym so many years ago, there was nothing about him that might have immediately suggested future stardom. I remember he was very narrow in the shoulders. He stood about 5'7" and his hair at that time was brown. We spoke for a while, he said he wanted to train at my gym and then the first chance he got he walked up to one of my students, a fellow named Hossein Shoukou (the spelling may be off, but who knows how to spell names like that!). </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: Hossein Shokouh . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQzv-nRxCIKi2LLwIkOeScylS1STbR3ruqUy_ZuZ_u-7-Lk11X807Yz6065WJ7tTDsfRuv-D7x1WKcjPUcZW0dIXWQOkpiHqFl-F3UIii10DdBj-vcfGYZ2tUlUVEPOtDsdB8Cv1cpwJvJ8T_CSwy1rDyAngna9WJEyxzT2-1nmwoqYd3lWbZs6MAIUNI/s1414/hosein.webp" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1414" data-original-width="1140" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQzv-nRxCIKi2LLwIkOeScylS1STbR3ruqUy_ZuZ_u-7-Lk11X807Yz6065WJ7tTDsfRuv-D7x1WKcjPUcZW0dIXWQOkpiHqFl-F3UIii10DdBj-vcfGYZ2tUlUVEPOtDsdB8Cv1cpwJvJ8T_CSwy1rDyAngna9WJEyxzT2-1nmwoqYd3lWbZs6MAIUNI/w323-h400/hosein.webp" width="323" /></a></div><div style="text-align: left;"></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVvr7Y3urvCZSgIwyVZ3rTugSfqksooLJz_BzYaM3SLVUe0idETHNWn81ski1-Et4PwlFxik2zYiFW50QMa5q8rCcKj6PeCkFOEDmxSGdg0AWyPoylF57SAIz9UKZDvAWox-XGTAeDTJ1gQ_q7l5JouV7lPFnMgi-X7ahviD92qBN-oUCUB85rKVCONWw/s746/Capture.PNG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="746" data-original-width="457" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVvr7Y3urvCZSgIwyVZ3rTugSfqksooLJz_BzYaM3SLVUe0idETHNWn81ski1-Et4PwlFxik2zYiFW50QMa5q8rCcKj6PeCkFOEDmxSGdg0AWyPoylF57SAIz9UKZDvAWox-XGTAeDTJ1gQ_q7l5JouV7lPFnMgi-X7ahviD92qBN-oUCUB85rKVCONWw/w245-h400/Capture.PNG" width="245" /></a></div><div style="text-align: left;"></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">. . . Scott walked up to him and asked, "What do I have to do to get big?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">"You talk to Vince," said Hossein.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Larry never missed a workout. And I remember that once he had found the exercises that affected him best, exercises like the preacher curl for biceps, dips between wide parallel bars, sissy squats, lateral raises and so on, he never dropped them. Oh, he was always forcing himself to handle more weight but the exercises hardly ever changed. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I remember he invented an exercise for his shoulders that was a combination lateral raise and dumbbell press. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2011/03/advanced-deltoid-routines-larry-scott.html" target="_blank">https://ditillo2.blogspot.com/2011/03/advanced-deltoid-routines-larry-scott.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">It worked wonderfully for Larry but even though many other fellows tried it out they seemed to get nothing at all from it. Perhaps they simply never got the hang of the movement.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Larry loved to work his calves. They were his favorite bodypart. After he had done a set of calf work, he'd pick up a pair of dumbbells and walk up the hill at the back of my gym, all the way to the top, on his toes. After a while, the satellites started doing it too. They'd form a long line, like ducklings following some muscular Mother Goose. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Larry always trained six days a week. Never missed a workout. In fact, he trained on the night of his honeymoon, that is to say, the night he got married. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">We were always playing tricks on him. Like pretending we were not awed by him He wasn't very happy when he returned from New York after he won the Mr. Olympia for the first time. You see, we never mentioned the contest, as if the whole thing had been just another everyday occurrence. Of course, we were all very proud of Larry. After all, he had proven you don't have to break your back doing silly exercises to develop a super physique. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: That sounds odd, considering who it's coming from. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">About that blond hair of his. Jay Sebring, who was murdered by the Manson family, created it for him. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Larry never left anything to chance. The way he prepared for a contest was amazing. You'd come into the gym and no matter what you did you could not break his concentration. He lived, breathed and slept bodybuilding He practiced posing all the time. No, he never copied other people. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">He'd come to me and ask various suggestions. He'd take them home with him and then later I would see how he had incorporated everything I showed him into his own personalized routine. Roger Tory, who came from Idaho with Larry and shared an apartment with him for many years, once told me that Larry posed even as he was carrying his tray loaded with food at a favorite restaurant. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I think Larry was at his best when he weighed just under 200 pounds. I have seen pictures of him that were taken when he weighed 225 and I didn't like them at all. But Larry never actually looked fat. Somehow he managed to look hard all the time. That is not to say he was defined even when he was heavy. But you could always see the separations. His deltoids always stood out clear and his biceps were never obliterated by fat. His shape was always great.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">But where Larry really excelled was in charisma Here is something you either have or you haven't. The man was basically quite shy and yet he was able to attract hordes of admirers wherever he went. He was always so quiet. He'd get up under the posing light and a certain magic just oozed out of him. You knew there was something very special about Larry when he came on, even though he seldom spoke. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">He was always impeccable. He made a point of wearing slippers backstage at contests so that his feet . . . the soles . . . were forever clean. Now here is something other champs would do well to pick up on.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Larry was fully aware of the great part Joe Weider played in making him a legend in his lifetime. He is the grateful type. He always speaks highly of Joe and even though he has moved to Utah again and we hardly ever see each other, I see through his articles in <i>Muscle Builder </i>that he has not forgotten the days he trained at my gym. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">We still have a plaque hung over the area that he used for changing at our place. <i>Larry Scott's Dressing Room</i>, it says. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Once we got a great picture of Larry and framed it in a toilet seat that we hung up on the locker room wall . . . oh, we used to have a lot of fun with the man whom the world still regards as one of the greatest champions bodybuilding has ever known. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Bodybuilding may well honor this particular son.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">We may never see the likes of him again.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com9tag:blogger.com,1999:blog-1525464278895250431.post-30990375174167001512024-03-04T17:16:00.000-08:002024-03-04T17:16:44.577-08:00Intensity Training for the Average Man - Alan Goldberg (1982)<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EEvVtXHvkB5WZm4Sm0HI4Pe0GxiBA-9VFymhwJphNBt_7dvr6CVigdgkHbrOH0tPyFh3KmgqM9MO4VJ8VYdl2-U47Q-3Eueqe1FOg6-6NQNyBnA6G_70SUoSULKUUOtl8Q53r4k-e-UWDHqLdnZMaxcheZwbcG29xHN2efPKZKJXtKiNQVYoqhIVbfk/s704/inte.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="512" data-original-width="704" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EEvVtXHvkB5WZm4Sm0HI4Pe0GxiBA-9VFymhwJphNBt_7dvr6CVigdgkHbrOH0tPyFh3KmgqM9MO4VJ8VYdl2-U47Q-3Eueqe1FOg6-6NQNyBnA6G_70SUoSULKUUOtl8Q53r4k-e-UWDHqLdnZMaxcheZwbcG29xHN2efPKZKJXtKiNQVYoqhIVbfk/w400-h291/inte.webp" width="400" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">T</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">he short, intense workout has gained popularity since Arthur Jones published his article in <i>Iron Man </i>some ten years ago. Since then, many trainers have found that they made great gains on those programs involving few sets and near-maximum effort. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Another effect of the boom in high intensity training is the appearance of a Star Trekian array of bodybuilding machines. Nautilus has spawned a slew of imitators (not to denigrate them as many of these machines work very well). The problem is, many trainers believe that unless you have access to gyms with such equipment, you will be left out in the cold, destined to slavishly perform set after set with antiquated barbells and dumbbells.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1jDg2DlDvOo1guRYvfjG4aVz3tSD3p9-_iJOsJ7gC4Eepn_h17G3K9g0KoU4bokKjy0V4ENxXhyphenhyphenOxaqNE8WLvR952F8ld8tiQa0WQ2uScNQ5oimVg8v2hkCF1w1wSJ1KQDEH3S2BOdRepxnB7VuC3iOmu1A6FcmpOdvuIV-rns4bXKFJAucw7PVTSzU/s793/caveman.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="793" data-original-width="792" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1jDg2DlDvOo1guRYvfjG4aVz3tSD3p9-_iJOsJ7gC4Eepn_h17G3K9g0KoU4bokKjy0V4ENxXhyphenhyphenOxaqNE8WLvR952F8ld8tiQa0WQ2uScNQ5oimVg8v2hkCF1w1wSJ1KQDEH3S2BOdRepxnB7VuC3iOmu1A6FcmpOdvuIV-rns4bXKFJAucw7PVTSzU/s320/caveman.webp" width="320" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The makers of the machines would love you to believe that their equipment provides the only true high intensity workout. However, barbells and dumbbells, properly used, can yield just as good a workout as the newest contraption. That is a point Arthur Jones readily pointed out in his writings, but has been lost in the onslaught of machinery that appeared after the success of Nautilus. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: Finally found an ad for the Hepburn Power Builder. Aside from the lack of eccentric resistance, it made for a great take-on-the-road piece of gear before there was a gym on every block . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZPfGR7ijidLKVxmzGYi45665kGaq-qJSVdLuhRbXuE0r3WOoQYifBr7_IQo5yufGa-YUIzK3glb4gcpLqbhzhjp-c9ZrdY4WX7YMdbXkDS3E9RPLmccFqmRkzFo5-U9W4uCDwfHokKwrN_pDlUE_PYN7FVJg7httUfrFhcklz-r9WUvFi2HIWQG9SjT8/s684/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="684" data-original-width="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZPfGR7ijidLKVxmzGYi45665kGaq-qJSVdLuhRbXuE0r3WOoQYifBr7_IQo5yufGa-YUIzK3glb4gcpLqbhzhjp-c9ZrdY4WX7YMdbXkDS3E9RPLmccFqmRkzFo5-U9W4uCDwfHokKwrN_pDlUE_PYN7FVJg7httUfrFhcklz-r9WUvFi2HIWQG9SjT8/s16000/Capture.PNG" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Home trainers can reap the benefits of intensity training by what I call "compounding," a combination of two movements that work the same bodypart both intensely and safely. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">For example, choose a weight that can be handled for 4 good reps in the flye. Now that you have squeezed out 4 reps, do the dumbbell press until failure. This compound exercise allows the pecs to be pre-exhausted . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Thank You, Robert Kennedy: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><a href="https://ditillo2.blogspot.com/2012/04/original-pre-exhaust-article-robert.html" target="_blank">https://ditillo2.blogspot.com/2012/04/original-pre-exhaust-article-robert.html</a></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">. . . the front delts and triceps then take over, further working the pecs. A couple of cycles worked hard will build muscle as fast as the newest machine. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This routine, for best results, should not be performed more than twice a week. It can be performed in its entirety on two training days, or can be split into four sessions by doing legs and back together on one day, and the rest of the program on the next day. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The program is as follows: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">First, perform 1 set of 8-10 of the first part of the exercise as a warmup. Pause for a short rest, and then begin the compound exercise until you can't force another rep. The only exception to the compound method is the squat, as it would become dangerous to perform in this manner. Do the squat until you are sure you're not able to push out another one in decent form. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enough explanation . . . Let's work out!</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">1) FRONT SQUAT-BACK SQUAT</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">After a light warmup set of front squats, choose a weight that allows 5 good front squats, then return the bar to the rack and immediately switch to back squats for as many reps as possible.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">2) BENT ROW-STIFF LEGGED DEADLIFT</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Same warmup procedure with bent rows as exercise No. 1. Perform 5 bent rows then stiff-legged deadlifts until the bar doesn't budge.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">3) UPRIGHT ROW-POWER CLEAN</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Do 4 reps of the row, then switch to cleans using only a <i>small </i>amount of dip to get under the bar.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">4) LATERALS-DUMBBELL PRESS</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Follow 4 reps in the lateral raise with strict dumbbell presses, elbows back, to failure. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">5) FLYES-DUMBBELL BENCH PRESS</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Perform 4 or 5 reps in flyes then press the dumbbells until you can't anymore. Remember, you must choose a weight heavy enough to push your muscles to exhaustion.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">6) LYING TRICEPS EXTENSION-CLOSE GRIP BENCH PRESS</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Using a close grip, do 6 reps in the lying triceps extension, then do as many reps as possible of the bench press. Do not change your grip or lock out at the top of the movement.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">7) SEATED CURL-STANDING CURL</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Sit on the bench and do 4 reps of the curl and immediately stand up, continuing to curl until excessive cheating is necessary. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">That's it. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">If you're working as hard as you can, you will not be able to add anything to this routine except for some calf and abdominal work. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">This program lets you work hard without draining your reserves and that's what intensity training is all about. The home trainer now has no excuse for performing resultless, muscle endurance routines. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">In any exercise program, success is determined <i>by the man, not the machine. </i></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1525464278895250431.post-23545296723344244732024-03-03T16:16:00.000-08:002024-03-03T16:41:52.383-08:00Letters I Get -- Robert Kennedy<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkcQ0h4aa2dkkdZcK3Oawza3Y6AhpfO_BO0CCh5gl2TvUo2YZ5Iu3jrhi6_UIHBs9wTYlkezvmpnty2LCwSzmcg7moe2UbRSZeJFdMEUYBlpE1bhKZVDYH55P4OUINFW_ptDZ-YsrpVbgd035I42TE1QC7lDiS-83O5RCTOq-vno0-3Wif77IJ9DhBzkY/s811/the-mailman-movie-poster-2004-1020507496.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="811" data-original-width="580" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkcQ0h4aa2dkkdZcK3Oawza3Y6AhpfO_BO0CCh5gl2TvUo2YZ5Iu3jrhi6_UIHBs9wTYlkezvmpnty2LCwSzmcg7moe2UbRSZeJFdMEUYBlpE1bhKZVDYH55P4OUINFW_ptDZ-YsrpVbgd035I42TE1QC7lDiS-83O5RCTOq-vno0-3Wif77IJ9DhBzkY/s320/the-mailman-movie-poster-2004-1020507496.jpg" width="229" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; text-align: center;"><span style="font-size: x-large;">I</span></b><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> get so many letters . . . virtually all ask questions about how they can improve physically at a faster rate than they are currently experiencing.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Typical is the letter from people who say they have been training "on and off" for so many years and can I recommend a schedule to make good gains. I often suspect that these people have more "off" days than "on" and that is why they have failed to make good progress. After all, <i>consistency </i>is a major factor to the successful bodybuilder, especially if he is not a "natural." </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Another letter that is fairly common is the one that asks which methods are best. MuscleMag International is an independent magazine (we are not tied to any particular federation, guild or association and therefore readers presume that we are unbiased, which come to think of it, we are), we are invariably asked whose bodybuilding principles are best . . . York or Weider. This leaves us at quite a loss for words. What's the difference? I understood in the "old days" that York stood for a large variety of exercises, training but three times a week, while Weider recommended basic exercises, more sets and more frequent training, up to twice a day. It is easy to see that many "Weider champs" actually train more according to how York used to recommend and accordingly it is not unusual today to see York advocates using Weider principles. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">There is a huge amount of criss-crossing of techniques and the brand naming of bodybuilding principles is still difficult for me to accept. Chiquita bananas, after all, are just bananas, are they not? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">One thing for sure, both Weider and Hoffman have claimed methods as 'theirs" which in many cases were written about and practiced regularly by bodybuilders well before either Weider or Hoffman had even touched a barbell. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">There are also other trainers who are known for helping individual bodybuilders. Ed Yarick (he helped Reeves and many others), Leo Stern (worked with Bill Pearl and many others), Vince Giroffa, er, Gironda (Larry Scott and many others), Bill Pearl (Dickerson and many others) etc., etc. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">It is my opinion that most successful bodybuilders train themselves, and the more advanced fellows learn from talking to, and observing . . . each other. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">New techniques are advanced from time to time, and one, Mentzer's Heavy Duty, completely contravened the Weider principles, yet Mike Mentzer is still joyously referred to as a Weider "pupil." </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Surely the fact that most pro bodybuilders are selling courses offering their own exclusive "secrets" is proof enough that a lot of their "know-how" is self-created? After all, if Weider was 100% behind their muscle-gaining success, we would only have to buy the Weider system and no one else's! </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Who's system should you follow? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Try 'em all. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Each can teach you something extra that you may not have known. And that certainly goes for the Weider system too, which is a concise and intelligent treatise on bodybuilding training . . . but not the <i>only </i>one. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">You wouldn't believe the amount of mail that begins by saying, "I don't want to be Mr. Universe or anything. I just want to harden up a little and lose about 10 inches off my gut . . . Could you recommend," the letter goes . . . "an exercise that would take it off around the waistline?" </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The answer, of course, is that there is no single exercise that will take off weight around the waist, unless you want to take up marathon running ba dump bum. Certainly a couple of sets of situps each night will not do the job. Abdominal work will firm up the muscles underneath the fat, but it will not reduce the fat. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The answer? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><i>CUT YOUR CALORIC INTAKE</i>. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Preferably by greatly reducing the high calorie foods such as sugar, butter, pastries, pizzas, pastas, cookies, candies, and to a lesser degree, rice, bread, and potatoes. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Virtually every week I receive a letter asking why bodybuilders do not have hair on their chest and legs. "Does," the writers ask in all sincerity, "bodybuilding make body hair fall out?" </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The answer is simple [providing we ignore steroid side effects]. Bodybuilders are as hairy as anyone else. They are concerned, however, with having their muscles show up and accordingly before a contest or an important photo session they will shave. Most dry shave with a standard hand razor. You need plenty of spare blades because the job can be a [bloody] long one. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Okay, Note here: Roided, drugged guys will lose the hair on their head and grow back and shoulder hair like an ape. It's great for covering the pus-filled acne oozing out all over the place! Who cleans these yahoos' bedding anyhow? I mean, huge-calorie input in the off-season coupled with the natural intestinal response must lead to self-shitting frequently. Aw geez, the little bits they miss out in these mags! Be the first kid on your block to make a pose and shit yourself simultaneously! I'm surprised there weren't ads for adult XXX-large diapers in them mags. But then, there's some slightly more drastic changes that take place, and the "modern" versions are pretty much the same as the old school drug ones. . . . but . . . on steroids, as they say. Youtube channel money-scraper buttheads take note! Self-shitting while on cycles (they never end) is currently a topic not dealt with right now . . . it should be an open market and it could attract subscribers so you don't have to actually do anything other than record and jump-edit your pathetic crap and rake in the dirty money! Glory! Welcome to America . . . the business formerly known as a "country" or something. We produce nothing of worth, aside from data, amusements, bread and circuses and're damn proud of it. Hello Brave New World. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Continuing . . . </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Then, there's the letter asking about women's bodybuilding . . . What do we think of it? Incredibly to me, most suggest that it is revolting [no more revolting than the males to me, a facade at best, a plague at worst. At the high levels of modernity, idealizing abomination?]. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I must admit to being very much in favor of women in the bodybuilding field. [Field? That has a much better ring to it than "sewer!"] As Vince Gironda says, "Women have a higher pain threshold and they're already teaching the men a thing or two about training." [I am sure they are. I mean, it takes a whole lotta drugs in proper combinations to turn a woman's endocrine system into one that produces muscle like that. And that 'higher pain threshold' comes in handy when pinning yer butt endlessy and pumping oil into yer sack-a-salty-boob-enhanced flesh for glory.]</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Whether women should be limited to the type of presentation they give, well, I for one would rather they did the lat spread and double-bis than the burlesque bump. I suspect, however, that as the relatively new sport matures women's poses will settle down to something in between which will have its own brand of athleticism and non-sexist femininity.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Note: turns out the bottom line was whether or not cash could be made with these cows. The modern 'fitness' version of women's comps is quite a thing to see, and I for one have not seen contortions and twisting the body into bizarre positions to get the "angles" right since viewing freakshow footage from long-passed circus sideshows. "Step right up and see the two-headed baby, the cow with 80 udders and the female bodybuilder!" Odd also is the way "respect" is supposedly "owed" to anyone doing any absurd thing so long as they "dedicate" their being to the doing of it. Here we have, for example, a guy who devotes the near-entirety of his life and energy to growing out his toenails, complete with training, diet and drugs . . . and this may be the closest we'll ever get to posting a "foot special" here . . </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2xFsR9TlTHU1dOWeueoEn-khz7CIBHKaynQUuHxH9WrOwzHmxRGF0uWTW1fZoNKjug0T_QfTLQkrMHeWUA7UO4UO7VbcpFOkPBjDotfeAB2UpYZvFJYPELxZQblaHcLADnezqnKSJsiNcEFA9o9Q0RQ3iP9Amphuaia1ZySqpSakDAMfZaH3csdYeYj8/s2048/il_fullxfull.4995314961_ey5d.jpg" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2xFsR9TlTHU1dOWeueoEn-khz7CIBHKaynQUuHxH9WrOwzHmxRGF0uWTW1fZoNKjug0T_QfTLQkrMHeWUA7UO4UO7VbcpFOkPBjDotfeAB2UpYZvFJYPELxZQblaHcLADnezqnKSJsiNcEFA9o9Q0RQ3iP9Amphuaia1ZySqpSakDAMfZaH3csdYeYj8/s320/il_fullxfull.4995314961_ey5d.jpg" width="320" /></a></div><div style="text-align: justify;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> Respect My Absurdity! </b></div><div style="text-align: justify;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Yikes, plenty of tiresome cheap shots in this one. Carrying on . . . </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The question of how many sets and reps an experienced bodybuilder should perform is asked with great frequency. [Wait a minute, this is odd. If an "experienced" bodybuilder still has no clue how much of what works best for him and when, would he still be classed as "experienced?" I think not.] My answer is based not on theory but practical observation [the practical observation Mr. Experienced could have used to get his answer?]. Within a certain limit it does not matter. After all . . . how could it matter? If a muscle is used vigorously on a regular and progressive basis, it will grow. [Is my dick a muscle? I sure hope so 'cause all this training is wearisome in many strange ways. I keep stepping on it, Bob, and would like to extend its size to the point of being able to wrap it around my ankle and quit tripping on it. What would Arnold do? I did see a VHS of Ron Jeremy trying to bite the tip off his. At least I think that's what he was up to.]. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Many top bodybuilders [who I should take advice from? obvious genetic superiors? that makes sense. i've been watching a lot of 'shredded sports science' videos and that's the excuse for this I'm stickin' to, damnit] </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Many top bodybuilders have gone through phases when they kept to a certain amount of repetitions. Reg Park in the 1950's grew on 6 reps [do you really believe he would not have grown on pretty much any rep numbers between 4 and a dozen? musta bin his intense concentration and dedication, yeah, musta been that coupled with a positive attitude and plenty of sunshine]. In the late 60's Arnold did 6 reps and grew [surprise, surprise!]. In the '70's he did sets of 12 reps and still grew [we are seeing a pattern here, Bob]. If you have the potential to grow you will do it with virtually any system of reps as long as the will to win is present. [I enjoy negative reps. You know, the ones you <i>don't</i> do] </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">How many sets? That is totally dependent on the amount of intensity you are able to inject (no pun intended) into your training. All out intensity requires but one set [you mean like in a lifetime? if so, I AM IN!]. For those who can't hack that (manly manly men take note], up to 8 sets per exercise. Mentzer grew on 10 sets, just as he now continues to grow on but one [that pattern we're seeing again, Robert]. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I don't know why the biceps are so endlessly popular [because chicks dig 'em and a guy can wind up havin' the sexes sometimes? it's that simple, usually], but a large amount of males, er, large amount of mail is concerned over which are the <i>best </i>biceps exercises. I believe the incline DB curl is the best, followed by the regular standing barbell curl [I prefer those curls where you apply progressive resistance of some type to the biceps and stress them occasionally, but am not very bright really]. The Scott-Gironda-Preacher-GiveItAGoddamnName-Curl whereby the bench is "set" at a very steep angle is far more beneficial than the shallower angle, which offers very little resistance [in certain sections of the range of motion and very much in others]. Done in this way -- steep -- the exercise would be my third choice. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWoJERZA4hXq3JhBZFqn0nR7T4arsHJklVSrgFQd-STRDmSQlJzb9kz602Cp1Augg3NkQMXpKDyB0QKF_VWKg9bD4HybmlXRYXREyr52WfEnRus0ZU9eUqzv0UiY4UmMiZveYcr2lw_mYQISSzaNFKKw85pr1ORqeslL18zvc2VwxsGT9-hGs7aS9BryU/s400/Vinces-Gym-Preacher-Bench-2.jpg" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="262" data-original-width="400" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWoJERZA4hXq3JhBZFqn0nR7T4arsHJklVSrgFQd-STRDmSQlJzb9kz602Cp1Augg3NkQMXpKDyB0QKF_VWKg9bD4HybmlXRYXREyr52WfEnRus0ZU9eUqzv0UiY4UmMiZveYcr2lw_mYQISSzaNFKKw85pr1ORqeslL18zvc2VwxsGT9-hGs7aS9BryU/s320/Vinces-Gym-Preacher-Bench-2.jpg" width="320" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"> "Right, I get third stinkin' place, thanks a lot. A lousy bronze?" </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">And ain't it surprising, looking at that ratty, rotted-out-now piece of crap . . . the way it was used to sucker people into buying memberships? It's not much, really. Something a 15 year old could easily build in shop class. Strange how our human minds work, ain't it just. W</b><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">ith Scott's arms promoting it </b><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">I could have sold a stuffed sheep for total biceps development instead of this thing. "The back must be padded properly and at the perfect angle . . . it must be fattened on Blair's Protein leading up to slaughter . . the stuffing can only be keto-based and include plenty of kelp."</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Finally, there's the letter that is NOT common! [sounds like he got mine back then on what's left of Greg Kovacs' dick&balls after all that juice.] The unique type which floors you with the concern over what seems to be the world's most trivial problem. But I have learned from experience [and then, gosh and durn it, I died] . . . these rare questions may be laughable to me but to the questioner they have considerable importance. In fact, they are so important that the writer has taken the time and trouble to write away for an answer [and is likely 14 years old, possesses an 80 I.Q. and will quit lifting by age 16]. Okay, to the good stuff . . . </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The latest unique correspondence I received asked in all sincerity how Frank Zane developed his feet! [was it signed, "Greg Zulak"]. The writer noted that Zane had particularly well-formed and shapely feet [I ain't making this part up] and wanted to know how he too could find such foot perfection [signed by Jerry Brudos?]. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaqYg-x13_bFiOqQbPkbHTH9qRA6a-LDKUsiQF436BvMnggPj0xz3PcL4htkKRzQErq7h6JtUJIagipzcOxYXAX6bfZM_w6WVQIAfgsMUemPgq3mCaR-D2cgQIrgsIfL33CPT8FvtB6RSpJ3fuKqCqCO6NBvED7JcH9lD0HFVbAZjIqB5C7qpb3R1I9q8/s1440/zane.jpg" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaqYg-x13_bFiOqQbPkbHTH9qRA6a-LDKUsiQF436BvMnggPj0xz3PcL4htkKRzQErq7h6JtUJIagipzcOxYXAX6bfZM_w6WVQIAfgsMUemPgq3mCaR-D2cgQIrgsIfL33CPT8FvtB6RSpJ3fuKqCqCO6NBvED7JcH9lD0HFVbAZjIqB5C7qpb3R1I9q8/w300-h400/zane.jpg" width="300" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Sadly for Brudos-Zulak, the section on developing the feet of a champ was cut from the publication owing to lack of interest in general. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">The questioner, I am guessing, had already developed a perfect body and he was now putting the finishing touches to the self-made masterpiece. Giving the question an answer because that is what he demands, and holding back the urge to smirk [I know it well, my Friend] . . . The feet attain their size from heredity. Good foot care and the resulting foot handsomeness comes from never wearing too tight footwear [so, no occlusion training for feet?], which could cramp and ultimately deform feet, especially in childhood. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUV__TuiW7AA3VCb5m0WviO6b2zxrASLepe2pStdG5LFk2MA50LOGTOMixfphkDqDgdKtMV4iHb45vKmOPISz2vvLWG63F2fWdw41tzuTkXFD5obRtJtfWS_t5b6qC5JqUm_oRg7-hjiCwyIVTBdmJ3puRs1mPDf-F5MenahrCODhvRPfxT_YctQevQas/s227/220px-A_HIGH_CASTE_LADYS_DAINTY_LILY_FEET.jpg" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="227" data-original-width="220" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUV__TuiW7AA3VCb5m0WviO6b2zxrASLepe2pStdG5LFk2MA50LOGTOMixfphkDqDgdKtMV4iHb45vKmOPISz2vvLWG63F2fWdw41tzuTkXFD5obRtJtfWS_t5b6qC5JqUm_oRg7-hjiCwyIVTBdmJ3puRs1mPDf-F5MenahrCODhvRPfxT_YctQevQas/s1600/220px-A_HIGH_CASTE_LADYS_DAINTY_LILY_FEET.jpg" width="220" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Incidentally, Zane spends a great deal of time, Jerry and Greg, barefooted, which not only allows the feet to breathe [this foot-breathing being the basis of PHA training], but also ensures that they get a large amount of daily exercise via the additional movement which cannot be obtained when heavy shoes are worn. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Finally, you cannot expect to have good looking feet if you are overweight [I beg to differ], because they will be fat too. And that would never do, would it? </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">It's just schtick is all. I still LOVE lifting regardless. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;">Enjoy <i>Your</i> Lifting! </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: center;"><br /></b></div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-1525464278895250431.post-23239630825093890642024-03-02T17:38:00.000-08:002024-03-02T21:51:11.716-08:00Learning the Squat Clean - Tommy Suggs (1970)<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCaEFP7iYOHSTFHcgll4uSEZbge5grIFgGB3c8lejP1DFrSrIR_9qhlJwqb1URUNM2y7anL79eDRGmViKiHWor2cuyyPe0skC-MymdE-XomSErcI5KjITWOD48XD3-aq6AqJ6xo0Ru-4AvgN0lx4i3AxV8ayzBPLRwBbZHptphHXYSyOFrUfxU5CCQXnY/s543/sh7011.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="543" data-original-width="400" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCaEFP7iYOHSTFHcgll4uSEZbge5grIFgGB3c8lejP1DFrSrIR_9qhlJwqb1URUNM2y7anL79eDRGmViKiHWor2cuyyPe0skC-MymdE-XomSErcI5KjITWOD48XD3-aq6AqJ6xo0Ru-4AvgN0lx4i3AxV8ayzBPLRwBbZHptphHXYSyOFrUfxU5CCQXnY/w295-h400/sh7011.jpg" width="295" /></a> </div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>From this issue, November 1970</b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDTqIVq9x7b8Gxq8P0ytfdlfCo-EBKis87DN4cFxjEr8E27XwmbwmfSLwxcIymH-7hyNp3_HwyiBFfC8agFI23Qx9aBG-Dex8TFU0Xm8XZiOOMaWksUEGaoFw7H-UW4x78OOfCT0ohGcwXL6M15nYHodiWNcDDYmqElvQTCx3-rqFxh9ZkhsIiRmBvq98/s512/capute%201.png" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="512" data-original-width="271" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDTqIVq9x7b8Gxq8P0ytfdlfCo-EBKis87DN4cFxjEr8E27XwmbwmfSLwxcIymH-7hyNp3_HwyiBFfC8agFI23Qx9aBG-Dex8TFU0Xm8XZiOOMaWksUEGaoFw7H-UW4x78OOfCT0ohGcwXL6M15nYHodiWNcDDYmqElvQTCx3-rqFxh9ZkhsIiRmBvq98/s320/capute%201.png" width="169" /></a></b></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHPmaZjmWZGCOOs5HZGJYAHUgPABrAOINvyQR_8N3g1DjhVsxr5-XHfcrthoqgMna9fWjLzk1YJw0KECTnI8w5wALbk8P6N4p5MuVZA2W_l9qBz8AM_dv3O9_Msgd7R2C80JtBNjkwQAcq47LzoadsZyer-fJj2sBBMBXp0P2T2l5dC6xrDDQfk9ov0CU/s428/capute%202.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="418" data-original-width="428" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHPmaZjmWZGCOOs5HZGJYAHUgPABrAOINvyQR_8N3g1DjhVsxr5-XHfcrthoqgMna9fWjLzk1YJw0KECTnI8w5wALbk8P6N4p5MuVZA2W_l9qBz8AM_dv3O9_Msgd7R2C80JtBNjkwQAcq47LzoadsZyer-fJj2sBBMBXp0P2T2l5dC6xrDDQfk9ov0CU/s320/capute%202.png" width="320" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Power Clean, courtesy of Catalyst Arfletics:</b></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/YG8M_-11C2A" width="320" youtube-src-id="YG8M_-11C2A"></iframe></div><br /><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Hang Clean: </b></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/uUeV3LwisDI" width="320" youtube-src-id="uUeV3LwisDI"></iframe></div><br /><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Squat Clean: </b></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/oQIaWLrB318" width="320" youtube-src-id="oQIaWLrB318"></iframe></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Coaching the C&J With Tommy Suggs</b><br /><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/jSHrVL3L6eQ" width="320" youtube-src-id="jSHrVL3L6eQ"></iframe></div><br /><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial;"><span style="font-size: x-large;"><br /></span></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial;"><span style="font-size: x-large;">T</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">here's only two TV shows I bother watching regularly and I was deeply engrossed in one of them when the phone rang. It was Charlie.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Hi, you busy?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"As a matter of fact, the final episode of Mission Impossible is about to start and I don't plan to miss it. What's the problem?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Oh, I'm sorry. It's just that I was looking through the last <i>S&H</i> and really got hung up on those guys squat cleaning. Isn't it about time you showed me how to squat clean?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"I guess you're right, Charlie. I haven't been neglecting you. In fact, I was planning to have you substitute squat cleans for your regular pulling program tomorrow." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Great, let me hear how we are going to phase it in."</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Nice. Phase in is good, but I'm phasing you out now. Peter Lupus needs me." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Monday was hot and sticky. One of those days when it feels as if someone hit you just under the knees with a two-by-four. People were dragging in the gym all day and immediately flopping on the couch in the reception room. All except Charlie. He came bursting in the door like a bumblebee. He didn't even loiter in the office, as it was his usual practice to grope through the back issues of <i>S&H </i>and <i>MD</i>. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Okay, I'm ready. Let's go." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Slow down. You'll have a heart attack. Why are you so bubbly? Have a couple of cups of coffee on your way over here?" </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"No, man. I'm really anxious to get into the Olympic lifting thing." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Obviously. Let's see if the platform is free." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">It was, and Charlie did his usual 10-15 minutes of stretching, then quickly loaded the bar to 135 pounds.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Let's back off a little." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Less than 135?" He seemed hurt. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Don't worry, we'll get back up to it in just a few minutes, but I want to take you up in progressive steps and you haven't seen the exercise yet." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The bar was loaded to 95 pounds [it costs a yard for a pair-a cheap nickels now, what the hell!], and Charlie looked at me for instructions. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Now, Mr. Charlie, let's see if you've been doing your homework. If you have been systematic in doing your power cleans and front squats this lesson will be rather simple. If not, you will have problems." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"I've been doing them just the way you showed me." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"Fine, then this should be fun for you. You will be doing ALL SETS FOR 3 REPS. You will do a power clean on the first rep, and after you rack the weight go into a full squat. Stand back up erect, lower the bar to just above the knees, pull and go as low as you need to in order to rack the bar once again.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"In other words, I want you to do</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">a power clean</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">followed by a hang clean</b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>and finally a squat clean."</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Charlie was hanging on every word, but I caught a tiny ray of confusion.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Keeping up with all this?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Well . . . yes and no. I can picture what you are telling me quite clearly, but I can't tell for sure whether I c an get them going together until I try it." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Exactly. That's how you eventually learn any physical skill. I want you to try a set with this 95 and see how it feels. Then we'll see whether anything else needs to be said." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Charlie gripped the bar, power cleaned it, did a hang clean, catching the bar very high, and then power cleaned the third one going back into a front squat once again. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"I can't make myself go into a full squat clean on the 2nd or 3rd ones," he said disgustedly.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Don't worry. That looked very good for a first stab . . . </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8nsy_8RLzCjMqMjKGd0dJOCEQiLmzQha8zr6ZW6doZlZcUu06i-sszwIFhkc49zpiyUxaBLDj81o7ZvgQmKNCIzxIdQvokkm_871kRrPjkQ-rCmgo_7xxKU4NpueZ_XGV8izGQvyUXB3UYJuzacS_LdptpO6LGxYIlnZU6b-UNhI4hSkUHaIeRvbIWlc/s709/umz7ay3xhc651.webp" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="423" data-original-width="709" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8nsy_8RLzCjMqMjKGd0dJOCEQiLmzQha8zr6ZW6doZlZcUu06i-sszwIFhkc49zpiyUxaBLDj81o7ZvgQmKNCIzxIdQvokkm_871kRrPjkQ-rCmgo_7xxKU4NpueZ_XGV8izGQvyUXB3UYJuzacS_LdptpO6LGxYIlnZU6b-UNhI4hSkUHaIeRvbIWlc/w400-h239/umz7ay3xhc651.webp" width="400" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>As the weight gets heavier you will be forced into a lower position. We are going to be progressing slowly, in 10-pound jumps. Load it to 105." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>His second set was about the same as his first. I put a 5-pound plate on each side. He was now approaching his best power cleaning weight for triples and he was starting to have to move a little faster to get under the bar. On this third rep the bar fell off his shoulder and he crashed backwards.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"That, Charlie, will not be the last time you'll get knocked on your seat cleaning, but let's see if we can correct the problem. You pulled the weight nicely, but you are moving too slowly into the bar. After the completion of the pull, you need to wedge your body into the bar quickly. One or two other things . . . </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"As you finish the pull you need to <i>snap </i>the bar -- not just pull it. The bar has to jump so that you have time to go under it. Also, you are merely letting your feet flop. You need to place them and place them quickly. When your feet move fast, the rest of your body will follow suit." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Charlie was now dripping with sweat and trying his best to absorb all this. I loaded it to 135.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"I didn't get that 125 yet, " he said rather weakly.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"is this the same fellow that fussed because I wouldn't let him start with 135?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He looked at me sheepishly and approached the 135. This time he did all three reps nicely driving under the third so that he was setting in rock bottom position. He looked pleased with himself. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Not bad, for the first workout. Three more sets at the same weight and we'll call it a day." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He was really panting after the second set. "Those things are murder." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"No question about that. I would say a heavy clean workout for triples is as hard physically as anything in the sport." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"My pull seems pretty good but my legs seem shaky." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Which indicates what?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"More squats." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Right, Charlie. You'll be able to diagnose your own problems in no time. Now in this final set try to remember just one more thing. Keep the elbows turned out at the top of the pull. This keeps the bar from hooking over and knocking you back on your seat." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He went through the third set of 3 and barely got out of the final clean. He walked off the platform and collapsed on the sit-up board.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Boy, that's all I can say. Boy!" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Where's your enthusiasm, Charlie?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Gone. Who ever said weightlifting doesn't improve cardiovascular fitness. My heart is about to explode." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"The man that made that statement never, ever did an exercise such as this one and you can bet on that." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Is that enough?" </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Sure. For your pulling. You still have your benches and some squat's on today's program though. We'll just hit this workout once a week for the next few weeks and see how you progress. After the pattern gets pat we'll go up for a heavier single. Save a little energy because tomorrow we are going to be jerking for the first time and that can be a toughie." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Tommy Suggs sure did write a lot like Bill Starr. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Enjoy Your Lifting! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-1525464278895250431.post-64634262927049044322024-03-01T07:04:00.000-08:002024-03-01T07:05:06.697-08:00Proportion, Shape, Muscularity - Earl Maynard (1960)<div style="text-align: left;"> </div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Editor's Note (Peary Rader): Proportion, shape and muscularity are sadly lacked by many bodybuilders, especially some who are aspiring to be physique competitors. The modern trend towards huge arms has blinded their view of a balanced development or thigh muscularity, which, if not scientifically exercised can rob you of your greater potential. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmS_GOy0fOgN-xN2QnGtvIXQbwc35yht4NWVhyQbqGGBOOOSDNp3wh9d3D98IacQ20nFsrlb07lQfoIt_HlqHxw0FVJttsyEhor3V7IfvMZg6JB74OqM-0kKeh60zjWetBBmBVHyx0N5L_Nd6WcD_x448AqDd1WkhVmbzmuDp13DPNF2vZ_IYNGLBWZHA/s752/Capture.PNG" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="752" data-original-width="513" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmS_GOy0fOgN-xN2QnGtvIXQbwc35yht4NWVhyQbqGGBOOOSDNp3wh9d3D98IacQ20nFsrlb07lQfoIt_HlqHxw0FVJttsyEhor3V7IfvMZg6JB74OqM-0kKeh60zjWetBBmBVHyx0N5L_Nd6WcD_x448AqDd1WkhVmbzmuDp13DPNF2vZ_IYNGLBWZHA/w273-h400/Capture.PNG" width="273" /></a></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Earl Maynard</b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq5cRClEEFRKlVzS-xN5iqCxDwDvOzv2W556K4JaDMJ0QpwJzXjvGv69vDZHBcsAzULb0bZVvQvEexa_W3hdO7ilauLuSuy7_OJ7lVjdzSOUMN38gRJWdEc9DO64694H3-cUnihZaSKIflen3Yo_eFJSciGnO8iFAS94y5zcQeY7rbpGzc0bpf31iBeBM/s400/earl.jpg" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="334" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq5cRClEEFRKlVzS-xN5iqCxDwDvOzv2W556K4JaDMJ0QpwJzXjvGv69vDZHBcsAzULb0bZVvQvEexa_W3hdO7ilauLuSuy7_OJ7lVjdzSOUMN38gRJWdEc9DO64694H3-cUnihZaSKIflen3Yo_eFJSciGnO8iFAS94y5zcQeY7rbpGzc0bpf31iBeBM/w334-h400/earl.jpg" width="334" /></a></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial;"><span style="font-size: x-large;">I</span><span style="font-size: 17.6px;">t is an established fact that leg work is not exactly the favorite training program of many weight trainers. Such is understandable, due to the sweat, toil and general hard work attached. </span></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;"><br /></span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;">But let me say here and now, that you can never ever hope to reach your best unless your thighs are in proportion to the rest of your physique, and have shape, muscularity and power. </span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;"><br /></span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;">There is definitely no easy way out if you hope to be your best. You must make up your mind to work hard on your thighs, with a well balanced and comprehensive thigh program which will give you an overall championship thigh development. </span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;"><br /></span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;">Some have been fortunate to inherit a good basic thigh formation, others due to participation in various sports, have been able to acquire other basic qualities which have served them in good stead prior to taking up weight training. Such men possess really outstanding thigh development and are stamped in aa different category to the other unfortunate ones who, like myself, had to sweat really hard for every solitary half inch. </span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;"><br /></span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;">However, by applying scientific training, and a desire to really work hard, there will be no reason why anyone cannot develop legs of an outstanding degree. </span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;"><br /></span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;">It is amazing the number of weight trainers, and particularly advanced bodybuilders, who solely rely on squats to give them better leg development. You must employ a varied leg development program which will exercise the large thigh muscles from every angle. </span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b><span style="font-size: 17.6px;"><br /></span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>As you probably know, the thighs consist of the largest and strongest muscles, which will of necessity have to be worked hard and heavy, coupled with variety. Great as the full squat is, it will never produce a completely well balanced thigh development on its own.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Strength is also an important factor in leg training. In fact, you will never acquire good strong muscle parts unless you use heavy weights. Muscles that are not strong and are only for "showy" purposes are useless.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>In addition to a well balanced exercise program, repetitions should also vary. High, medium and low reps should all form part of the ideal program, which will combine size, shape and definition.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>The following is the program I used to increase the size, produce all-round shape and also strength. Being a hard gainer on the thighs, I think my experience should be of some help to bodybuilders who are in similar circumstances. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>It has been said that one inch gained in thigh girth is about five pounds of added bodyweight. I know of several bodybuilders who gained several pounds when on heavy leg routines. So really, the benefits derived from leg training can be as follows: weight gaining, chest development, better thigh development, and better health resulting from the better circulation and lung expansion. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>The first exercise is the <u>Full Squat</u></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>After a warmup of 15 reps with a light set, you can please turn to page 42, no . . . wait . . . you can branch out with a fairly heavy set of 12 repetitions. Gradually work down in reps, and increase the poundage until you finish off with about 5 reps of near limit poundage.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>A very good idea with which you can increase your chest size during squats is -- after each set of squats, replace the bar in the stands, then face the bar, holding with a wide grip. Keep your hands extended straight, so that your feet can be forward under the bar. Now press down on the bar, breathing deeply, and lift your rib box as high as possible, exhale, and repeat. The pressing down on the bar gives force for extra deep breathing. [There's more on this blog about the "Rader Chest Pull" if you search] </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Altogether, 4 work sets of squats, and 4 sets of breathing pulldowns. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Exercise Two -- <u>Front Squat</u> </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>This exercise is great for shape and power and is advantageous to men who are Olympic lifters. I performed 3 sets of 10 repetitions, and again I used the breathing exercise previously outlined. I also preformed 3 sets of 15 reps of leg curls between the front squat sets. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Exercise Three -- <u>Hack Lift</u></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>A machine is very useful indeed, but if you don't have one you can perform the exercise in the following manner. Stand with your heels on a block, with a loaded barbell held at the rear with a reverse grip. Now sink down to a position about parallel, making sure the barbell is kept close to the rear of the thighs throughout the entire movement. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I prefer to use a moderate weight and perform the exercise correctly, rather than using too heavy a weight will loose form. This exercise gives great shape and muscularity to the front of the thighs. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>3 sets of 10 reps. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><u>Calf Raises</u> end the routine. I performed up to 6 sets of 20 reps, using a high block for maximum stretch. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>There are several other good leg exercises which could be used, but the above are the ones which I used, and which have given me most benefit. Do bear in mind that such a routine with such hard work involved demands good nutrition if the desired results in health, strength and physique are to come about. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">[I saw Earl Maynard wrestle a few times as a kid, saw him in street clothes up close too. First guy I ever saw do a pec bounce. A little later I caught a glimpse of a muscle mag on a stand and soon had a plastic weight basement paradise . . .]</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-1525464278895250431.post-42652722245809556142024-02-28T18:02:00.000-08:002024-02-29T23:17:28.933-08:00Building Massive Biceps on the Scott Curling Bench - Vince Gironda (1969)<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxKWvpGdfEI7DGuICvLDV1gNJ8gjgXcdcc468fOaAvUTuwcm5ijW1-TgJu2lsV-f9BJEqnp7AVx1nQNXtWFN5KyrWsYOyB1sVol86OvhhiNzuaeF335pyFHmtwTH4qffCNLeZWVuiRDVwOZzEcRc1cKGl6BlV-_IxjU1btF1csFwH4dXWwjsmad7grhoM/s536/Screenshot%202024-02-26%20142605.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="536" data-original-width="376" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxKWvpGdfEI7DGuICvLDV1gNJ8gjgXcdcc468fOaAvUTuwcm5ijW1-TgJu2lsV-f9BJEqnp7AVx1nQNXtWFN5KyrWsYOyB1sVol86OvhhiNzuaeF335pyFHmtwTH4qffCNLeZWVuiRDVwOZzEcRc1cKGl6BlV-_IxjU1btF1csFwH4dXWwjsmad7grhoM/w280-h400/Screenshot%202024-02-26%20142605.png" width="280" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRjZ7ICvDeNRwKzAi9IFATO9Wpuwn7M6fiOuLOsq87qrFHDP1przH-yqaNiTM20nRv3UjedlGfTiJ1hJ2K-lRFh56ntizOfChnk16HW0lSbheDbpCmqbyQFJHIWUCvO4Xfr1A_gznEgQQm7YiaCFuO5lA5gqeHMOWW-3w8tNKJzMbyby2bcvyC0h5ET4/s641/Screenshot%202024-02-29%20231257.png" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="641" data-original-width="587" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRjZ7ICvDeNRwKzAi9IFATO9Wpuwn7M6fiOuLOsq87qrFHDP1przH-yqaNiTM20nRv3UjedlGfTiJ1hJ2K-lRFh56ntizOfChnk16HW0lSbheDbpCmqbyQFJHIWUCvO4Xfr1A_gznEgQQm7YiaCFuO5lA5gqeHMOWW-3w8tNKJzMbyby2bcvyC0h5ET4/s320/Screenshot%202024-02-29%20231257.png" width="293" /></a></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">From the early Weider/Arnold era, when every second article had Arnold photos included. Hand, wrist, elbow placement from Gironda, bomb and blitz . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Save some wasted time and skip ahead to the paragraph beginning with </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"</b><b style="color: #222222; font-family: arial; font-size: 17.6px;">There's a cool photo in this article . . ." </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">At least there's something almost funny there. It's just more Gironda nonsense and hooey here . . . more paid for hyping of an early Arnold what's-his-name that also helped The Vince promote his gym and "techniques" or whatever you'd call his crap. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>So many bodybuilders have concluded that the Scott Curling Bench (the so-called "preacher" bench) was designed solely for exercising the under-belly of the biceps that I should like to clear up this misunderstanding by stressing that its importance goes beyond this. In fact, it is an absolute <i>must </i>for anyone who expects to build the fullest biceps. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Of course the bench is incomparable for developing the lower biceps. No other piece of auxiliary exercising equipment makes this area so accessible to heavy bomb and blitz attacks on the outer and inner heads of the biceps simply through variations in placement of elbows and spacing of the hands. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>But that's not all! Not only can you develop rounded biceps with this bench, you can also build fantastic curling <i>power </i> because the ligaments, tendons and muscles directly involved in the curling are totally <i>isolated</i>, and cannot therefore be "assisted" by other muscle groups. Everything else, to use a military term, is "neutralized." Consequently, you can quickly perform curls with the greatest stress placed on your biceps only! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Developing Thickness in the Lower Biceps</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Many bodybuilders favor just one height of the Scott curling bench, and this is wrong. Invariably the adjust the bench so that the top of it comes <i>above </i>the pectorals, when actually it should come exactly even with the <i>lower </i>pectoral area. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>In this position the <i>lower </i>biceps is isolated, with only the lower biceps and <i>brachialis anticus </i>(the shell-like muscle under the biceps) doing the work. Since the brachialis is a lengthy muscle stretching from upper forearm to lower biceps, it is the muscle responsible for bending your arm to the point where the lower biceps takes over. Thus is it responsible for the development of <i>thickness </i>in your lower biceps.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>However, if you use <i>only </i>this position of the Scott curling bench, the end result will be a <i>flat</i>-appearing rather than a round-appearing over-all biceps. You might call it a "maxi-low" and a "mini-high" biceps. This, of course, is not what you want because it is not complete. You can that that full completeness through other adjustments of the Scott curling bench. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>There's a cool photo in this article I can't be bothered to scan. It features a bored </b></span></span><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;">looking roided Howorth (turns out to be Don Peters in trunks doing that leg up balls out pose) standing behind the drug- and as always proud to be ego-bloated Arnie as he makes use of the miracle-for-biceps, gift from above "preacher" curl bench at Vince's Gym. Howorth's face says, "What's all the fuckin' fuss about THIS fat fuck?" I believe Arnie's a mouth breathing inconsiderate ego-fuck misrepresentation of what bodybuilding can be, but hey, that's just me and my view, hopefully, has no clout whatsoever. </span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><br /></span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;">No matter . . . it's more Gironda "stuff" . . . put your arms in worst possible position to "get at" the inner or outer or length of or peak of your biceps. You know the stupidity of this all I am sure . . . one "technique" learned at the foot of the "master-Vince" is to put the elbows real REAL close and position the hands very VERY wide on the bar, then go to it until a physiotherapist arrives. Garbage. More garbage from a sham and a scam artist full of hype and lies. Wait . . . no steroid use at Vince's? What was this guy . . . blind? No, but it paid the rent. </span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><br /></span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;">Okay . . . nix on this one, it's another dead end lacking any humor or interest for me in any way, other than the way The Arnold got shot into "muscle stardom" as paid for and directed by Ben & Joey. </span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><br /></span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;">Now . . . how 'bout some real lifting stuff already. That Belknap pair of articles was rather pointless, really, aside from my obsession to find all articles written by Anthony Ditillo during his life on Earth.</span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><br /></span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;">It would be heaven and one helluva treat to find some of what Tony discarded after being in a bad mood and ranting on the whole lifting establishment, wouldn't it! </span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><br /></span></span></b></span></span></div><div style="text-align: left;"><span><span style="background-color: white;"><b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;">Okay then . . . moving on . . . </span></span></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b> </b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com10tag:blogger.com,1999:blog-1525464278895250431.post-48861238879330563632024-02-27T19:52:00.000-08:002024-02-27T19:52:50.880-08:00Bench Press Specialization with Tim Belknap - Anthony Ditillo (1982)<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0IQOOidyTIpk1R0T43c_0dO899PIWVwYObKdj0TYU8X6wZmO59rXVosNnvF-W4mo_gBW-WBZ7fmcYYKhqeq0HgIK9YrA6obZwlrUlQyPHVy3W2RNUVJGMEvWgHLBj5mw5yx03n7HCan235kY2xi5lfO0cUW16m0uX5LPGAYcaFL32G_UtuswwQ18rqQo/s383/reg%20bench.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="383" data-original-width="132" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0IQOOidyTIpk1R0T43c_0dO899PIWVwYObKdj0TYU8X6wZmO59rXVosNnvF-W4mo_gBW-WBZ7fmcYYKhqeq0HgIK9YrA6obZwlrUlQyPHVy3W2RNUVJGMEvWgHLBj5mw5yx03n7HCan235kY2xi5lfO0cUW16m0uX5LPGAYcaFL32G_UtuswwQ18rqQo/w138-h400/reg%20bench.jpg" width="138" /></a></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Reg Park</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">First mag I picked up off the first pile in the storage room had this in it! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial;"><span style="font-size: x-large;">T</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">im Belknap possesses one of the most massively muscled and dense physiques to come along on the bodybuilding scene for quite some time and I feel that one of the main reasons for his success in developing such density and muscularity is his usage of strength moves in his training, all year through. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">From Tim's own mouth I have learned that the base of his physique development came from years spent while specializing on a few basic movements concentrating on developing as much muscle size and power as possible while not allowing himself to become fat. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">In other words, he constantly tried to add to his physical size and power but his diet was geared more towards bodybuilding success. How well he has succeeded is mutely expressed by his winning the Mr. America this year, and in my opinion there is NONE to equal his sheer muscularity and density at such a height and bodyweight. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEdrHL9vYM2SseAOXljaFzouMAnjxtn987razCqXeIgQkEJdZ7VrUv6QLIxrmo3Be8ysy8G4OHDosQGeqjDzlBFxJixITA9I6uEwuf0b_knLTaN2e-KCw8QlsE-jZ7q1TTdG0VCH3dl91mm6dWuHLbHgMLDgvEfgh0D5UTANV2SoqfuI0X_bGWIhgoRKk/s602/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="602" data-original-width="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEdrHL9vYM2SseAOXljaFzouMAnjxtn987razCqXeIgQkEJdZ7VrUv6QLIxrmo3Be8ysy8G4OHDosQGeqjDzlBFxJixITA9I6uEwuf0b_knLTaN2e-KCw8QlsE-jZ7q1TTdG0VCH3dl91mm6dWuHLbHgMLDgvEfgh0D5UTANV2SoqfuI0X_bGWIhgoRKk/s16000/Capture.PNG" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The cornerstone of Tim's upper body training is the Bench Press. He feels this movement is unsurpassed when it comes to adding allover upper body size and strength as well as impressive muscularity throughout the chest, delts and upper arms. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">While he realized early in his career that to shift heavier and heavier poundages in this movement without any concern as to the style used or the method of operation would be a mistake, since this would not in itself guarantee an increase in muscularity, he did reason that if the movement was performed strictly and without any exaggerated movements, in the long run, the more he could correctly bench, the more impressive he would appear physically. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Coupling this trend of thought with the correct amount of assistance work for the additional upper body muscles and using his tried and proven methods of mental control and training intensity he formulated for himself quite a BENCH PRESS SPECIALIZATION routine. One that most assuredly aided him in his quest for greater size and power and one that will undoubtedly help YOU should you care to emulate his performance. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">While specializing on the bench press, Tim recommends that you still train six days per week, working each muscle group twice weekly. This way, with the major aim slanting towards size and power gains, the entire body is still trained hard and regularly with no section being neglected, nor weakened. Also, by limiting the daily workout to one or two body parts you are able to generate enough mental energy into each workout to assure that it will become as result-producing as possible.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">To try and work the entire body three times weekly while at the same time trying to maintain sufficient mental energy and <i>physical aggressiveness </i>throughout each total body workout would be close to ridiculous, at least for the average bodybuilder, so Tim advises to group the movements in such a way (each man choosing his own groupings) that each muscle group it hit twice weekly, with each workout hitting the muscles completely and HARD!</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">We must also repeat here, from articles dealing with this man in the past . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">so far, one other from the four-part series Mr. Ditillo did on Tim Belknap for IronMan magazine:</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://ditillo2.blogspot.com/2024/02/tim-belknap-on-strength-training.html" rel="nofollow" target="_blank">https://ditillo2.blogspot.com/2024/02/tim-belknap-on-strength-training.html</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">. . . that for bench pressing success, positive mental attitude is absolutely necessary for optimum results. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">First of all, you are in a precarious position lying on the bench with all that heavy weight over your head. This will have some of us feeling inadequate and vulnerable. <i>This </i>is what you have to try and fight from entering into your consciousness. You must sincerely believe that you WILL succeed just as many others have done, in moving your bench press poundage up to an all time high, a poundage you and your household pet will be proud of for several eternities. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Also, emotional aggressiveness is a very necessary when trying to greatly intensify your workouts, so I myself can see why he believes in working only one or two muscle groups each workout since the amount of energy expended on this type of routine will take its toll physically, to be sure. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Regarding diet, Tim feels we should follow a high-protein, high-carbohydrate diet for adequate training energy and adequate muscle recuperation and growth. To try and go without carbohydrates is like trying to run a car on distilled water. You need the fruits and vegetables as much as you need the meats and milk and to do without either is going only halfway. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">When not working toward any physique competition Tim will allow his bodyweight to rise somewhat to aid him in elevating heavier and heavier poundages in his exercises; also, this additional bodyweight means somewhat larger muscles when it comes time to train down for physique competition. To be sure, he will <i>not allow </i>himself become soft or fat, but during this period of the training year his bodyweight may go up to around 225 or 230. Can you imagine what he looks like at 230 pounds with a 52" chest, 21" arms, 29" thighs and calves of almost 19"???</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">When specializing on the bench press, Tim recommends the following exercises: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Wide Grip Bench Press</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Bent Arm Flyes</b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>[I got my right arm run through a thresher as a kid</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>so that'd be one-arm, right side flyes, right?] </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Side Lateral Raise</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Press Behind Neck</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Lying Decline Triceps Extension</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>[What's a standing decline triceps extension?]</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Close Grip Bench Press</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Cambered Bar Curls</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>One Arm Concentration Curls</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>For the upper back and thighs he advises: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Bentover Rowing</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Chins</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Heavy Full Squats</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>As can plainly be seen, this type of routine will most adequately work the entire body, with supersetted Low Pulley Forward Bends and Crunches with Side Bends for 6-8 supersets. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Let us assume today he is working Chest and Back. He would begin with a few warmup sets on the bench performing 8-12 repetitions per set and going from 225 to 275, 315, 385; all of these sets being done for 8-12 reps, then going on to 430 for 5 and finally 455 or heavier for a double. For his final set he would drop down to 385 and do as many reps as possible, usually around 10. These sets would be done with a very wide grip in the beginning phases of his specialization routine to fully overwork the pectorals, then after three or four weeks, he would begin to bring the grip in somewhat and towards the end of his specialization cycle, his grip would be in where it normally is, with a great increase in pectoral size and power. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>After the benches he would move on to Bent Arm Flyes. 2 or 3 sets with 110-pound dumbbells after a few warmup sets to get the muscles "in the groove" as it were. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Depending on his mood he MIGHT do 2 or so sets on the Pec Deck machine, but this is not absolutely necessary, or done religiously. The heavy flyes really stretch the pecs and do the same job that a cambered McDonald bar does for the powerlifters. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Note: A couple of guys mentioned to me that the McDonald bar was originally used with a pause, bar not touching the chest, held there in the extended stretch position, then blasted back up. A variation to try with a cambered bar. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He does not use this bar, however, since it causes shoulder strains for him. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>For the upper back Tim would begin with heavy Bentover Barbell Rows. Maybe 3 or 4 sets of 10's with up to 285 pounds on the bar. Then he'd include 3 or 4 sets of weighted Chins in Front and Behind the Neck. Once again, we must realize that he trains instinctively and while the basic training theory stays the same, the movements themselves may be increased or decreased as the mood dictates. Also, it is necessary to keep in mind that while the actual number of sets may not seem excessive, he trains with the heaviest weights possible for every set and repetitions are carried on to the point of failure! All movements are done slowly and strictly, with no arching, twisting, bouncing, etc., aiding him in elevating the weights. This is how he trains. This is what he advises us to do also. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Note: If you're like me, you're better at lowering the damn things than elevating 'em some days, much like expectations. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Twice per week, he will hit the Shoulders and Arms. Naturally, the shoulder work will come first. Two basic movements he regularly uses, especially when concentrating on building bench press power, are the Behind the Neck Press and Dumbbell Side Laterals. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>First would come the presses. Taking one or two warmup sets he would wind up with around 240 or so for maybe 3 or 4 sets of 8-10 all-out repetitions. He uses aa medium grip on the bar as too wide strains his shoulders and too close hits mainly the triceps. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>After these, he goes to dumbbell side laterals, once again warming up slightly to get the groove and laying on the poundage until he is at the level of round 70-80 pounds for forced all-out repetitions. There is SOME swinging on these, but all in all, there is not too much cheating, as compared to others when handling such immense weights. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>After a brief rest, he would begin with the Arms. Triceps would be worked first, as this muscle is more important to bench pressing success and also, it is larger than the biceps and therefore requires more attention. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He would begin with decline triceps extensions (lying?) using 4 sets of 8-12 repetitions handling a heavier weight and doing each set to all out muscular failure. He uses a cambered bar for these . . . </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b> </b></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwmXC0UX06_wVDe70GZNp5giBij5LLBUNet_Of6i_0RTptTwYcvBGQqgRkRdZ-8iJoccoBMrVfoVjKplk8RYWVDp7Gxb6w9BtZ3lqoyROUga_7qptG54BtrS6TGak7XX8IWThUL8DOBWDfFnBf7LymLQME14pXESB7MLPyhRHE4efH7iQFJxGsvCfx55g/s556/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="504" data-original-width="556" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwmXC0UX06_wVDe70GZNp5giBij5LLBUNet_Of6i_0RTptTwYcvBGQqgRkRdZ-8iJoccoBMrVfoVjKplk8RYWVDp7Gxb6w9BtZ3lqoyROUga_7qptG54BtrS6TGak7XX8IWThUL8DOBWDfFnBf7LymLQME14pXESB7MLPyhRHE4efH7iQFJxGsvCfx55g/s320/Capture.PNG" width="320" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"> . . . as it takes pressure off the wrists. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">If unusually energetic, he MIGHT include some Triceps Pressdowns for an additional 3 or so sets with the same rep scheme and rep-forcing to failure. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Finally, on the arm-and-shoulder day, Tim would get into his biceps. He does nothing unusual or eccentric for the biceps, two exercises (usually) done for 4 sets each, 8-12 reps per set and working to failure on each of the heavy sets. He favors cambered bar standing curls and one arm concentration curls. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">As you can see, his movements are simple and basic. What makes the difference is the intensity he generates into each and every set. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">For working the lower body, Tim favors heavy full squats, leg extensions and leg curls. Recently, during his training for the Mr. America, he favored hack machine sissy squats, since his thighs were monstrous from the full squatting done for so many years (720 x 1 max). But primarily, during the growing years he did plenty of HEAVY FULL SQUATS. Tim does not believe in wearing wraps when training for physique competition, doing hack squats, etc., but rest assured when full squatting he feels wrapping the knees is a necessity. He favors a medium stance of the feet with the bar high on the back and not using the hips when coming out of the lift. He tries to use primarily his thighs and NOT the hips as so many powerlifters do. He also favors sets of increasingly heavier weights with rather high repetitions, as this assures muscle growth and protects against joint and tendon injury. Favoring sets of 8-12 reps, he would perform 4 or 5 or perhaps 6, some days going on to 7 or 8 sets of 8-12 reps with heavier and heavier weights. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">From here he would go into 4 all out sets of Leg Extensions and 4 sets of Leg Curls. These sets would all be done to failure so as to maintain intensity throughout the entire training routine. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Tim credits proper squatting technique in enabling him to hold such a heavy bodyweight for his height with such unbelievable development. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">He tries (at least, he did try) when working for bench pressing power, to make the heavy full squat secondary in importance as he feels proper work on this movement acts as a physical catalyst for the entire body and you benefit all over from such intense repetition work using these two heavy, very fatiguing movements. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">As I mentioned earlier, he favors Low Pulley Forward Bends, Crunches, and Side Bends for the abdominals. These are done 2 to 4 times weekly, as he happens to feel at the moment. He supersets the first two in between the side bends. Even on his stomach work he will work each set to failure, or complete burnout. He leaves little to chance when it comes to training thoroughness and training intensity. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Before I forget, I must also mention that during times of bench press specializing, he will include the 45 degree Incline Press along with his bench presses. During these times the pec deck work is curtailed, but the Bent Arm Flyes will remain. On the Incline he would similarly do sets of 8-12 working up to around 315 for a few sets of 10 repetitions. These would be done either after the bench pressing that day or sometimes thrown into his shoulder routine, depending on his mood at the time. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Tim also warns you not to fall into bounding, shifting, thrusting the bar when trying to increase bench poundages. In the long run, you will either go stale or get hurt, or at worst, both. Take your time and do the movement correctly for best all around results. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">As I may have mentioned earlier in past articles on this man, he uses no exotic movements and no fancy routines. Every workout is short, condensed and as INTENSE as humanly possible. This is what he advises you to do when trying to add to your bench pressing poundage and to your allover upper body size and muscularity: </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">1) Work each area hard and completely. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">2) Do not use cheating movements in your routine. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">3) Even with dumbbell movements, use the heaviest weights possible. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">4) </b><b style="color: #222222; font-family: arial; font-size: 17.6px;">Hit each basic area HARD, twice weekly.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">5) Work to total failure on each set (besides warmups). </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">6) Maintain the proper muscle-building diet. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">And there you have it. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"> </b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> <br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-1525464278895250431.post-72018587929681610742024-02-25T16:56:00.000-08:002024-02-25T16:56:10.632-08:00Hyping the Head to Reach GTO - Denie<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjNsobUBANwEUIIU6O0L_XCRuDG_Flk8xnEzL167q7gUbgBqkjhaAyVnG40aXrnKlcLypg8peaXerCmhsbKV5vYp9L69Z2cz2gLQbsk-qagQtCrTK2dXS1MwGL5kHCWDiSVhLIh9WOnsIzt3KNmP1JPgv6dMy6G3V2EhSvPMFBg4dEeU7buAb8_PwZWug/s538/mti134.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="538" data-original-width="400" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjNsobUBANwEUIIU6O0L_XCRuDG_Flk8xnEzL167q7gUbgBqkjhaAyVnG40aXrnKlcLypg8peaXerCmhsbKV5vYp9L69Z2cz2gLQbsk-qagQtCrTK2dXS1MwGL5kHCWDiSVhLIh9WOnsIzt3KNmP1JPgv6dMy6G3V2EhSvPMFBg4dEeU7buAb8_PwZWug/w298-h400/mti134.jpg" width="298" /></a></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">From this issue. </b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">Quite a nameplate:</b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">The Powerful Adventure of Dan Lurie's Muscle Training Illustrated! <br />Hey, no insult there, I bought this issue when it first came out. </b></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"> </div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioJY6dxOGA9m3F3ZohyphenhyphenF9CF0suDbGa_R8EvmH1-tILeacrtVDG5ht2fMYUpMJOkwPJP-BYYmJCktOpvOxSR3C8aBPcvjYjm0hvHu81Bxk2tKzMotivuCcUc2YwWsr2C-HcY_oKx81qai-rPRkEDEe15Z3q-svZdNJSwmI80fdX-lDSwORh3JB4jfKKzHI/s500/psycho%20blast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="281" data-original-width="500" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioJY6dxOGA9m3F3ZohyphenhyphenF9CF0suDbGa_R8EvmH1-tILeacrtVDG5ht2fMYUpMJOkwPJP-BYYmJCktOpvOxSR3C8aBPcvjYjm0hvHu81Bxk2tKzMotivuCcUc2YwWsr2C-HcY_oKx81qai-rPRkEDEe15Z3q-svZdNJSwmI80fdX-lDSwORh3JB4jfKKzHI/w400-h225/psycho%20blast.jpg" width="400" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Here's a taste of "Psycho Blast" by Denie. I had a copy and it wound up in the bin . . . no worries . . . this gives us a taste of his weird bodybuilding writing style. What language is this guy speaking? Nah, it's a good read and shows perfectly how Mr. Walter chose to write articles and books. The one on the bench press is very strangely constructed fun as well. Me calling his training articles strange is a lot like the pot calling the kettle black . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">No matter, check out some external stuff on the Golgi Tendon Organ, then read/listen to Denie Walter do his thing . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqlC1WNqvuwRg-pqa8Yf2p2NwuJHdSxDuhHlAX-iR3umiYPVCXnhoSJzy2IiLGrwTIxo2FWddcqQzr9I8hlo_rLKTfM1-1naIapfY_B8pK4hU6hBY1SShcy82brloEJ4vSAs9_Gj-kveFbDmmVr43_HL9aeV2bIHd6yP5UR_pS0S5w55Bq2-JzvRh1Yc8/s400/bench%20war.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="400" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqlC1WNqvuwRg-pqa8Yf2p2NwuJHdSxDuhHlAX-iR3umiYPVCXnhoSJzy2IiLGrwTIxo2FWddcqQzr9I8hlo_rLKTfM1-1naIapfY_B8pK4hU6hBY1SShcy82brloEJ4vSAs9_Gj-kveFbDmmVr43_HL9aeV2bIHd6yP5UR_pS0S5w55Bq2-JzvRh1Yc8/w400-h300/bench%20war.jpg" width="400" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">HYPING THE HEAD TO REACH GTO</b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Training in "<i>Psycho-Blast" </i>form means training until you reach GTO. In the Q&A portion which ran in the last issue of MTI, the name "Golgi Tendon Organ" (GTO) was introduced. And it was noted that the Golgi Tendon Organ immediately shuts off a muscle contraction when the tension threshold is reached . . . or the muscle stress is transferred to the tendon.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Many trainers overlook this . . . these are the "ironheads" who train for pain, rather than stimulation, the momentum boys, and excessive cheaters. And, in truth the way they work the muscle GTO is never truly reached to begin with.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">True GTO can only be reached with total control of the muscle, and intense concentration. GTO is the highest and most critical stimulation state geared to maximum set performance, and only "will power" can get you there. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Hyping your head to reach GTO can be even more potent using "psyching techniques," which I'll touch on shortly. Let me inject this note on "will power" early on . . . <i>"Motivation is related to emotion." </i></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">First a more accurate look at the GTO. (If you go to GTO carefully each time you train a bodypart, size and strength follow rapidly). </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">GTO interplay is different from motor neuron stimulation. GTO units are detectors of stress rather than activators. GTO directs stress of tension applied to the muscle tendon at contraction or stretch receptors . . . they operate on a subconscious level. No conscious control can deactivate them.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Operating at a subconscious level, no sensory feeling is evident at all. The pain or fatigue in a muscle is in the muscle, not the tendon. Only damage to a tendon transmits pain, after the damage is incurred. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">GTO's . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcEQZ7YgHSf9P9KESBLw_hc9kVeFvsS2IXl7nP7-SICnvMH-ZHI8z0BBvtxrnbRO0OvAtA0oMapz8yTFeFhUzSBYnJQF5ZWgHZ2yGvOK9Qb-BXEC-96dZiSFKunHufnOOqwEgM-bBwUvoJYFwNL5nYNp9WDrSJRCGDq6RqSLZ7tJAms8w85g-0XQPg3T8/s1440/GTOs_Header1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1152" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcEQZ7YgHSf9P9KESBLw_hc9kVeFvsS2IXl7nP7-SICnvMH-ZHI8z0BBvtxrnbRO0OvAtA0oMapz8yTFeFhUzSBYnJQF5ZWgHZ2yGvOK9Qb-BXEC-96dZiSFKunHufnOOqwEgM-bBwUvoJYFwNL5nYNp9WDrSJRCGDq6RqSLZ7tJAms8w85g-0XQPg3T8/w400-h320/GTOs_Header1.jpg" width="400" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">. . . not THOSE GTO's you idiot! But feel free to "contact one of the stage hands" about bookings anyhow. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">GTO's lay within the muscle's tendon, and just beyond the muscle fibers where they bond into the tendon. 10 to 15 muscle fibers are connected in series with each Golgi Tendon Organ . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj86q9CSzw9VoBJnWtMMtbczYo8y-pX4gkK7IxIkjhJo5GbW55X_dLhtiGaNLJYXMiI9uhFhU8ckWB44fEHC4Fl2z4cCqIlbjLNwjW2Cc8RyGrJuilFjfJP8RCMZ9lu29MEXsBw38SC52wGHK-9cwqsnM2m_1nxfv3wPwUauh7jfxYSYEVYIYxEehbrosg/s700/Golgi_Tendon_Organ.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="240" data-original-width="700" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj86q9CSzw9VoBJnWtMMtbczYo8y-pX4gkK7IxIkjhJo5GbW55X_dLhtiGaNLJYXMiI9uhFhU8ckWB44fEHC4Fl2z4cCqIlbjLNwjW2Cc8RyGrJuilFjfJP8RCMZ9lu29MEXsBw38SC52wGHK-9cwqsnM2m_1nxfv3wPwUauh7jfxYSYEVYIYxEehbrosg/w640-h219/Golgi_Tendon_Organ.png" width="640" /></a></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">. . . that's the best older illustration I can find. It'd fit a few Lovecraft novels real nicely if large enough. Don't know about you but I for one don't ever wanna walk out into the barn and see this thing waitin' for me in the dark. My muscles would a-tremble, backbone grow soft as I was sucked into and processed through the being's digestive tract. I'll pass for now and get one of the hired hands to check out that eerie sound </b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>emanating</b></span></span><b style="color: #222222; font-family: arial; font-size: 17.6px;"> from the oddly lit barn. Do these things from other worlds bring their own TP? Best stock up. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Where was he, where was Denie? Ah, yes . . . </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">10 to 15 muscle fibers are connected in series with each "Golgi Tendon Organ" of the many located in any one tendon. There are thousands of muscle fibers making up each muscle system. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Yes-yes, these beings from distant worlds posing as our muscles in order to control our movements and parasitically live on us until they drain all precious bodily fluids, leaving only a husk of humanity, which likely can't be much worse than the regular full and healthy version. Our tissues vaporized in a chemical system relaying the desired lode to the Mother Ship. They do it all for the free TP, I am told. Which certainly explains that whole Covid-era fiasco that took place when the Star-People overdid it, got overzealous and almost blew their cover. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Damn it! Denie? Hello? Come in . . . copy that . . . asap . . . for the love of the gods please continue before we're all non-existent again at the "hands" of the Golgi Organ Beings from Planet Zuluu with three U's. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Hang on, Buddy. The illustrations that accompany a Denie article shouldn't be missed, and so says Mike Ashley, now-disembodied and floating about somewhere in the old neosphere, still smiling that big smile and bouncin' the memory of them pecs as though they were again part of some form of physical world . . . </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV4W3MWSJL4p2N6QNu7x8Q49Iu-t6PjIsSbPNQCZUnJbnx5N836wTbE1ZZoVvmGPoaYBd3lvzBZ6sKlbyWIdbKGZN8D8cUSz7gwCIbkdqMNi0F-m6Zji-V3su5G3-jxIyRGYP3s_us3zgH3pkSgu4L7Xa6VlGVj0zTfugSQ5xJ4QS8Bcp1IKGxVZ8mau8/s862/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="794" data-original-width="862" height="369" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV4W3MWSJL4p2N6QNu7x8Q49Iu-t6PjIsSbPNQCZUnJbnx5N836wTbE1ZZoVvmGPoaYBd3lvzBZ6sKlbyWIdbKGZN8D8cUSz7gwCIbkdqMNi0F-m6Zji-V3su5G3-jxIyRGYP3s_us3zgH3pkSgu4L7Xa6VlGVj0zTfugSQ5xJ4QS8Bcp1IKGxVZ8mau8/w400-h369/Capture.PNG" width="400" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Folks, spare your tears, for it's not the drugs that are killing off overzealous bodybuilders . . . IT'S THE GOB'S . . . GOLGI ORGAN BEINGS! Living in the cord of our spine, branching out to all skeletal muscles, feasting on human flesh and eliminating the waste in areas unexpected . . . patiently waiting for some dog to step in it, so there IS justice after all you canine types. So there. Of course, time will pass as it always does when trying to create an illusion of movement/change for us human fool/tools here on Earth. Dogs will become incensed and offended, mistakenly blaming we humans for their filthy detritus-coated paws, large barks of militarism spewing from their incisor-heavy maws, the world we once knew as new, no longer as it was and where in hell is Denie! </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpHTW-3mcfA3SNkBNBfllJLgqsGI0ybl9uwQ_6EP9k8NzTmjtHVDbo-wsxUpDaxxWX-tC_EOyyVpziEVsQFp5JHlXsp2AUzEcUTT8rzBQHhsXJd4ueWUD_FIj3GyGpTtC34s3rnSI-9vxm4lOnIP0QoP3Yj2i8YtjsVmKUmPA5odE9ZXDWMOtQ2L4Gn8/s232/denire.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="232" data-original-width="208" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpHTW-3mcfA3SNkBNBfllJLgqsGI0ybl9uwQ_6EP9k8NzTmjtHVDbo-wsxUpDaxxWX-tC_EOyyVpziEVsQFp5JHlXsp2AUzEcUTT8rzBQHhsXJd4ueWUD_FIj3GyGpTtC34s3rnSI-9vxm4lOnIP0QoP3Yj2i8YtjsVmKUmPA5odE9ZXDWMOtQ2L4Gn8/w287-h320/denire.jpg" width="287" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Hey, Hi There! Let's continue."</b></span></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"> Generally, when these muscle fibers fail to contract because of overload of exhaustion of stress . . . the tendon-bonding materials start to stretch. GTO kicks in feedback to the brain. The muscle is turned off or totally relaxed to protect the overtaxed fibers from tearing. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">A GTO circuit only affects the individual muscle it's connected to . . . whereas specific motor neurons which tell a muscle what to do can activate other neurons of other muscles. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">This is important, since the GTO cuts off the muscle in use entirely when fatigued . . . therefore the trainer may pull other muscles into the action, which for our purposes is a waste of energy. This is going to be momentum, or cheating, etc., and also is why so many trainers under stress pull tendons or irritate them. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>When GTO "cuts in" (the muscle stops due to fatigue; you should stop, in isolated or restricted exercises), it's time for the training to "cut out." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>We're dealing of course with fractions of seconds here and extremely rapid "recoup" time . . . but also the most potent force ever waged upon a muscle strategically "weight training" till failure. This is not training for pain, but muscle stimulation with the GTO as the gear shift to stop action. Brake pedal? Gear Shift? </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc91rOZx3tSifPlvkp5dfqP3UWAiBPi2BYTLT8OMUYOqLYP0Ku22CguUdEMDJbm6ISuI-s8UbqSfsFjOgSo7sJlyGazU5ElFOLSMezUVc8fmzBoyVq6fV8ZNek3BaO3EO2Rr6HlQGQeASix5eub-inRxedKAxeLr8o0aeMiZqPMGJN9lc1m3Id_gXRVNw/s300/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc91rOZx3tSifPlvkp5dfqP3UWAiBPi2BYTLT8OMUYOqLYP0Ku22CguUdEMDJbm6ISuI-s8UbqSfsFjOgSo7sJlyGazU5ElFOLSMezUVc8fmzBoyVq6fV8ZNek3BaO3EO2Rr6HlQGQeASix5eub-inRxedKAxeLr8o0aeMiZqPMGJN9lc1m3Id_gXRVNw/s1600/download.jpg" width="300" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">GTO protects the muscle and tendons from tearing; however, GTO's do not prevent abuse of the tendons by continual improper performance. Use their input, don't abuse it. Only accurate control activates the bet GTO response. Once the forces of inertia come into play</b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> with heavy resistance uncontrolled they can't be stopped even by the GTO. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Glibly stated: You can rip the hell out of your muscles when you lose resistance control by not motivating the GTO carefully. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Training to the limit of "Psycho Blast" requires massive amounts of emotionally directed energy into the muscles to motivate them. I call this "hyping your head" or maximizing your "will-power," since it takes vast stores of it to continually break through to the ultimate "Psycho Blast" state at the GTO level of cut out. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">All emotions have various frequencies or vibrations which activate them, based on your mental brain waves and electrical patterns. Since stimulation to a muscle is an electrical current of a low charge, the question is how to get more from the brain down into the muscle to really reach GTO when "Psycho-Blasting." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Athletes and world heroes have long used emotional techniques to personally psyche-up before a crucial test or contest of skill, even a life and death decision. The problem with dynamic emotional system psyching is the diffusing of its energy patterns everywhere; rather than a single bodypart as "Psycho-Blasting" into GTO requires. However, it can be done with practice, since you're not training for explosive power, but directing a controlled current to where you want the stimulation. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The foundation is developing emotional decision to endure until GTO is achieved; not exploding against the weight to keep lifting the resistance. It is to this point of "sheer emoting decision" that all allotted energies and electrical currents of the brain be directed. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Now he's rolling! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The brain has its own set of frequencies which can be activated by thought and decision. Perhaps there are other natural external ways to tap them and turn them on using external methods that trigger them . . . thereby making "Psycho-Blast" more pleasant and efficient. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>A couple of guys I knew ages ago made what they called "goon juice" to drink; a temporary respite from sobriety and sanity with a helluva kick. Yes. The stuff was potent and unpredictable . . . the one guy pretty much went mad when he indulged in the potent potable concoction. Came up with this idea of giving it to unsuspecting friends, and it didn't taste anything like how strong it actually was. Let's just say he "Psycho-Glassed" 'em. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>"Will-power" and concentration levels can always be at maximum if techniques which are individual to the user can be developed. And they can by the intelligent trainer. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><i>Key note: What makes you feel good makes you go</i>. The best two hypes are: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>1) Thinking of achieving the internal need; and</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>2) External sound which motivates and excites the nervous system at the brain causing it to release more neuro-transmitters and hormones. (Simple example: your favorite music). </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Here's my favorite go-to music for this purpose: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/bbIbPKwAIb8" width="320" youtube-src-id="bbIbPKwAIb8"></iframe></div><br /> </b></span></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">This can create even more concentration levels and sub-stimulation. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">To reach GTO you've got to keep hyping the need . . . not, think of the reps, other than to keep track, but, keep hyping the need up until you stop (there's more on that discussed in a future MTI on "will-power," but here we want a solid technique established.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">To understand how to naturally hype the need consciously and safely a few facts first: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">All existing matter has what's known as a resonance factor, or set of vibrations at the sub-atomic level where it is held together. Discovering how matter resonates or its frequencies of vibration can change its substance . . . the human brain too has frequency patterns of performance; sound has its own resonance patterns as well, especially music. Matching the musical patterns to our internal moods is a key to emotional enjoyment. Therefore, the right set of sounds should release more effective neurotransmition when tuned to the emotional need of "Psycho-Blasting" and this is really all driving me to "Pscho-Glassing." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">That could be an effective supplement (not the goon juice) when your emotional interest level is lagging in a workout (okay, okay, you're permitted a few alcohol-based bracers before, during and after your workouts). In other words, you could develop your own external system to pscyho-physiologically hype your head for concentration to reach GTO . . . I've tried . . . and it's a gas, better or almost as good as sex. [One can only imagine the sad, tiresome quality of sex that's barely better than lifting weights].</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Yeah, I know the author is a banana . . . but remember this: brain chemistry is everything in life. That's where it all comes together, Baby. And GTO is a "how win" self-love hungry need to be better than you have ever been . . . <i>the "Psycho-Blast" ego must gain endurance release potential</i>. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">For hundreds of centuries, and more so today, the basis of all music has been "the beat." That low undertone which lies directly behind the general instrumental pattern, possesses the power to attune and even correlate with the rhythm of our heart beats . . . and scientifically proven as doing so. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Note: refer to Wee Bare Bears video above for further concrete scientific evidence of this.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Both pleasant and unpleasant music patterns release feelings of passion or direction, whatever, in the visioning mind. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The correct musical stimulation or tonal frequencies of sound, of which music is the simplest to control -- stimulates the primary emotional center of the brain sections called the Limbic System. This system is an action hormonal control center also the most primitive evolutionary portion of the brain matter complex.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">According to research studies, when the central aria, er, area of the Limbic System is stimulated, highly reinforced behavior is produced. As an example: Rats with their Limbic System stimulated would press a lever several thousand times an hour for at least 10 hours because of the pleasure centers activated in the Limbic area.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Consequently, using the right background rhythms during the workout, no doubt, could zonk [zonk!] the muscle with more active direct "primal raw power" force . . . that is, unless you dig "the sounds of silence" more. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The relation of goal-reaching definitely points to the bonding points of emotion and motivation interlock. <i>In common terms: You've got to want that set bad, then head into it.</i></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">And I do mean HEAD into it . . . GTO will shortly and effectively follow these "Psycho-Blasts" directed into the contracting muscle fibers . . . and believe you me, you'll dig the flow. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1525464278895250431.post-72818672993188321812024-02-24T15:30:00.000-08:002024-02-24T15:30:25.108-08:00How I Exploded My Chest to 58" -- Arnold Schwarzenegger (1968) <div style="text-align: center;"> </div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuUMxgnW5Kh42WnIwDLpMBQ0UkA6kB4r4quEhGs6XzAT21hlTr6k8oIj7uHjerOqxnxMI2QOwr1qhsHGZGqeaOqjR_S-gdchAx8J94xTqBk4KafdrkDMZL3oXB6E0RgiuLLANdGZMw5wlx7BHwi47fOYsK0VO4DyEor5xD3YsMaqzeDlF3M_Plc4V_anI/s529/mag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="529" data-original-width="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuUMxgnW5Kh42WnIwDLpMBQ0UkA6kB4r4quEhGs6XzAT21hlTr6k8oIj7uHjerOqxnxMI2QOwr1qhsHGZGqeaOqjR_S-gdchAx8J94xTqBk4KafdrkDMZL3oXB6E0RgiuLLANdGZMw5wlx7BHwi47fOYsK0VO4DyEor5xD3YsMaqzeDlF3M_Plc4V_anI/s16000/mag.jpg" /></a></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">From This Issue, Oct. 1968. </b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhf5Z6DqgyRqK3OvRerxSrO1NUsC67ndzKuXzjgud0MdSrgquPcuRvvHgSQ7FCPDs_-uUv8Bh_KKDAgQx2w-O6qzfJ9vgBeHLcnuTDilQmIjFj2hFJXVC9fdPNmh4q4WF_l9oQXslt50xU_cGJb37qvu7whOkAWhE6PNbPSMoRnqYGxAv1UVA2ShjfRDs/s419/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="404" data-original-width="419" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhf5Z6DqgyRqK3OvRerxSrO1NUsC67ndzKuXzjgud0MdSrgquPcuRvvHgSQ7FCPDs_-uUv8Bh_KKDAgQx2w-O6qzfJ9vgBeHLcnuTDilQmIjFj2hFJXVC9fdPNmh4q4WF_l9oQXslt50xU_cGJb37qvu7whOkAWhE6PNbPSMoRnqYGxAv1UVA2ShjfRDs/s16000/Capture.PNG" /></a></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">I'm guessing it wasn't C-4</b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">and not Arnold writing. </b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">Whether you believe it or not, when I first became interested in bodybuilding, my chest was not very outstanding. It measured only 39 inches and looked very flat and sunken. </b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">After training for six months I noticed that my arms, shoulders, back and legs showed good improvement but my chest, especially the pectoral muscles, showed little if any improvement. Naturally I was disappointed about this. </b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">I asked my instructor's advice(s). He explained that I had to concentrate on two things: the expansion of the thorax (rib box), and the development of the pectoral muscles. I suddenly realized that I had </b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">been </b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">only working on my chest muscles and not my rib box, which I now realize is responsible for bigger chests. </b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">About this time I found and read a copy of a German athletic magazine . . . </b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBh8iNTNVldFfCoVmrB33z0hsK1vfvn86C-gDAAph70bD0vVEPLLkPMLQEaLfmiGP8LEYL5xTj5oeR4iToiA5rkHPhpoMzr8jKuUTZnwbpD6ACUYEFwS72rxPBfD_iF2zYOqdz4kruBib2v0qW4dogfhsvClW3Q3u0IQdAaV1_TB0e5DDR5OUlOPMWxyw/s597/reg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="597" data-original-width="418" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBh8iNTNVldFfCoVmrB33z0hsK1vfvn86C-gDAAph70bD0vVEPLLkPMLQEaLfmiGP8LEYL5xTj5oeR4iToiA5rkHPhpoMzr8jKuUTZnwbpD6ACUYEFwS72rxPBfD_iF2zYOqdz4kruBib2v0qW4dogfhsvClW3Q3u0IQdAaV1_TB0e5DDR5OUlOPMWxyw/w280-h400/reg.jpg" width="280" /></a></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: center;"><br /></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">In this magazine there was an article that stressed the importance of expanding the thorax for maximum chest size. This article made me think, and as a result I made up a new training program with the idea of expanding my chest. </b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">I knew that if I could expand the size of my rib box . . . </b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: justify;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"><br /></b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3UZPiiI_mxLNWEs1UDCom18pAEgF5rnXCUqrUFs_cg5SIjTydDpLwuuAp5BQd8BBb5On4uzpIbdUf19IDGgRA_ysKW55dAhu8iliFZc2iGMCaehjH8-GoznXaupKadga9H5A8WME8PvKreA4Ob3jjyHNKSIF2_AUA-blzN9ZpbnzYQqVbjcaf3BUFvEI/s795/arn.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="795" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3UZPiiI_mxLNWEs1UDCom18pAEgF5rnXCUqrUFs_cg5SIjTydDpLwuuAp5BQd8BBb5On4uzpIbdUf19IDGgRA_ysKW55dAhu8iliFZc2iGMCaehjH8-GoznXaupKadga9H5A8WME8PvKreA4Ob3jjyHNKSIF2_AUA-blzN9ZpbnzYQqVbjcaf3BUFvEI/w323-h400/arn.webp" width="323" /></a><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px; text-align: left;"> </b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">. . . my whole upper body would be bigger and look better. I decided to concentrate on the chest and decided on the routine I have outlined here. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">I included three basic exercises, namely: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> - Bench Press</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> - Dumbbell Exercise for Chest</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> - Flying Movement</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Today, five years after regular weight training, my chest has increased to 58 inches, representing an increase of nearly 20 inches! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">During this time my bodyweight increased by 88 pounds, but even with this added bodyweight and increased chest size my waistline did not get more than two inches larger, which isn't much. But this is because I worked hard to expand my chest and trained my abdomen to keep it small, and I think I have succeeded well in this. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Of course, one of the main exercises I added to my chest routine was the stiff-arm pullover. This exercise has done much to increase the size of my thorax. In fact, during the first two-and-a-half years of my bodybuilding my chest increased to 47", then withing the next year-and-a-half it grew to 52", which is about the size it was when I first entered the Mr. Universe contest in London. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>With continuous training and following the chest program I give you here, I have succeeded in "exploding" it to my present size of 58 inches! I continue to use this same chest program even today. I don't know how much more my chest will expand but I will continue training and let the measurements take care of themselves. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Though I speak of increasing the muscle mass of the chest, I must add that the biggest gain you can make in increasing chest size is by expanding the thorax. In fact, now every time I give an exhibition and show my chest the audience gives me the biggest round of applause, which to me is remarkable because when I started bodybuilding I had a very small, fallen chest. I am real proud of what I have achieved so far. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>While visiting South Africa as Reg Park's guest I discussed my chest program with him and asked his opinion of what I was doing. He said that he used the very same routine and showed me some of the exercises that developed his big chest, which to me is enormous. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I just further add that this routine I have listed <i>is not meant for beginners</i> but for those who have been training regularly for a year or more. I am sure that if you follow this program and the advice I present here, I can almost guarantee an increase of five or more inches. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>It is also important that you do some pushups after doing deep knee bends to warm up the chest. Then, after the chest is warmed you can use the other chest expanding exercises illustrated in this article after doing squats.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>While training the chest remember these five points and use them as guides: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>1) Don't train too slow.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>2) Use heavy weights. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>3) Do all exercises correctly.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>4) Concentrate on every set. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>5) Use a protein [ba-dump-bum] supplement.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I'm sure you'll have greater success in developing a bigger chest with this training routine. I wish you luck! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Okay, okay . . . here's the best part of the article, some photos that aren't too well know yet . . . and no, there was no mention made of sets, reps, frequency, etc. in this one. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhkwBsjsY4Vz2DBLz7CG1XmTNg62GV3_1zxnXoWolRgbs_9xpGTAZJMKHL3ZRQctg5A4TimU5ME6o-S4NdQTlXhkB7I3NiasR7yNIJLxbeZdyRQy8Ki6ryc3nik6JZgY3K9OiC_T1wLqqx85opQRSuJfOKwp7gCdvCXi2lADdEpDs875BUW_7bdleKCEo/s517/Capture%201.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="347" data-original-width="517" height="269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhkwBsjsY4Vz2DBLz7CG1XmTNg62GV3_1zxnXoWolRgbs_9xpGTAZJMKHL3ZRQctg5A4TimU5ME6o-S4NdQTlXhkB7I3NiasR7yNIJLxbeZdyRQy8Ki6ryc3nik6JZgY3K9OiC_T1wLqqx85opQRSuJfOKwp7gCdvCXi2lADdEpDs875BUW_7bdleKCEo/w400-h269/Capture%201.PNG" width="400" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYbAWoA7RDVnL1Kx4XaeiSuW8Ca4Xysk9ws8ugMnE7b8zBeD88mzQNrte3SVN_fSz__6vIhG87l_uklbgEAWxIug54P3HzmSrGQ45LmYJvJt4-JA-WimsuOQeVIPA3_otkBpV_D_ERt2KLJT96S7FTSsGH-7wNwL2kjIxHlx8LtUXpoE_cYBVPCmD_szw/s475/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="475" data-original-width="323" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYbAWoA7RDVnL1Kx4XaeiSuW8Ca4Xysk9ws8ugMnE7b8zBeD88mzQNrte3SVN_fSz__6vIhG87l_uklbgEAWxIug54P3HzmSrGQ45LmYJvJt4-JA-WimsuOQeVIPA3_otkBpV_D_ERt2KLJT96S7FTSsGH-7wNwL2kjIxHlx8LtUXpoE_cYBVPCmD_szw/w273-h400/Capture.PNG" width="273" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi56eJwYTx3cATd5m2l1KgNeiXdMfubpOt-y0dsKD-TLkjMGEbWaxkyXfZyw6-QgnyHRl_GNA2HqysA78x7hbVSr7CQZF31_-uk9uwZNx8Oq5xhYv4eELKilF3mfHgvA9gEzmDfrh4QaG2Eef7UVNvRdrSMiTHjFXsY2udKrexQPX8FjpI52wz3e2iEyeE/s452/Capture%203.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="452" data-original-width="324" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi56eJwYTx3cATd5m2l1KgNeiXdMfubpOt-y0dsKD-TLkjMGEbWaxkyXfZyw6-QgnyHRl_GNA2HqysA78x7hbVSr7CQZF31_-uk9uwZNx8Oq5xhYv4eELKilF3mfHgvA9gEzmDfrh4QaG2Eef7UVNvRdrSMiTHjFXsY2udKrexQPX8FjpI52wz3e2iEyeE/w286-h400/Capture%203.PNG" width="286" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizeFog4o5rwIxeaucd8UAWQ7PWPEqxHe7HOAtrv_I-f7J3iYxFIiDFuM2_wD6YHK1KOJKhFi8doVuF9qazdwDO9X41IIUW6gvfmqwMEZjiG16yRvt2k5Z67_3xmv_nm7W-YIyW6W92X4SeRVrjMFaAtFLR7PDZtvo7nqEdgSKu_k4Byqk3tTdhKE0hdfk/s463/Capture%204.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="356" data-original-width="463" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizeFog4o5rwIxeaucd8UAWQ7PWPEqxHe7HOAtrv_I-f7J3iYxFIiDFuM2_wD6YHK1KOJKhFi8doVuF9qazdwDO9X41IIUW6gvfmqwMEZjiG16yRvt2k5Z67_3xmv_nm7W-YIyW6W92X4SeRVrjMFaAtFLR7PDZtvo7nqEdgSKu_k4Byqk3tTdhKE0hdfk/w400-h308/Capture%204.PNG" width="400" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XW0QuTcA03GxMwAaTvIK6I5B6dqz-xuzkbRIDmQZAtSuLUe02o-5fvA-1deoQ4wvrvO5OcozGXrq1qkQk_TQ950xiTbeIoCPipSDW9DtQJN-WB5vhyphenhypheneyKXclF0ThMW3J-Von_wLILBMPUcv9uppCZEHJYSTDe2ltTei1o9HlQOZItwDIYb0ER-Ez5kQ/s484/Capture%205.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="341" data-original-width="484" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XW0QuTcA03GxMwAaTvIK6I5B6dqz-xuzkbRIDmQZAtSuLUe02o-5fvA-1deoQ4wvrvO5OcozGXrq1qkQk_TQ950xiTbeIoCPipSDW9DtQJN-WB5vhyphenhypheneyKXclF0ThMW3J-Von_wLILBMPUcv9uppCZEHJYSTDe2ltTei1o9HlQOZItwDIYb0ER-Ez5kQ/w400-h281/Capture%205.PNG" width="400" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWDo7S2mVWS0WLmza-_A_aIP5bBcqrG8iQ2GUYXjEbFjQ7BeZtPthGPzOACOZehD37Pqi5gPgWRubvlsFvjVQAS-YzzzoJOPMXEjHAZ0NJsHJBTkJLmJUFBdNRcW3JqXfxIgkAZ6XGrvsH7DsZEMPNM3YSDpxUc6dhXVbODj224-WQToR_wGo1SeU-dfA/s455/Capture%206.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="359" data-original-width="455" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWDo7S2mVWS0WLmza-_A_aIP5bBcqrG8iQ2GUYXjEbFjQ7BeZtPthGPzOACOZehD37Pqi5gPgWRubvlsFvjVQAS-YzzzoJOPMXEjHAZ0NJsHJBTkJLmJUFBdNRcW3JqXfxIgkAZ6XGrvsH7DsZEMPNM3YSDpxUc6dhXVbODj224-WQToR_wGo1SeU-dfA/w400-h315/Capture%206.PNG" width="400" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF3lHmuQeEGGJKXu_qt1oAVagsqKWQbecs6GQxJHX2dhMa09n2VwW63H-AZVgmysKwGWdeG-fCgverppROoIATsK3SDcv_rLtXKkaNC_VvlqvnvNvqwO-Cc5DrsDy5wlv_rHQu4jR4jbAFrl8llOnHQzBRWwddsOvjIfyqS5DHs-oKDB-lUUJHQ8h42iY/s655/Capture%207.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="655" data-original-width="308" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF3lHmuQeEGGJKXu_qt1oAVagsqKWQbecs6GQxJHX2dhMa09n2VwW63H-AZVgmysKwGWdeG-fCgverppROoIATsK3SDcv_rLtXKkaNC_VvlqvnvNvqwO-Cc5DrsDy5wlv_rHQu4jR4jbAFrl8llOnHQzBRWwddsOvjIfyqS5DHs-oKDB-lUUJHQ8h42iY/w188-h400/Capture%207.PNG" width="188" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px; text-align: left;">Enjoy Your Lifting!</b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-1525464278895250431.post-70702480696813426342024-02-23T17:00:00.000-08:002024-02-23T17:00:43.868-08:00Train for Power (Gene Bell, Dave Pasanella) -- John Comeriski (1988)<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp9timhuUEYenPoPCZUsx-ZzNX6fRgNO44VUOKxWPo6a-HQX9WTnsUynaebC3aqbp8oW5Gur9xyeo6mbNRgKx5BW8Vul2qll-lS9lhvndJpBhLcWnqzJpJQt6Wg2Q5VdqRKMcKFKTjQewplCpEtMiSKoOZJET93b3nvt4RytM_66_YpdwjTOGUm5-eK3c/s604/gene.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="411" data-original-width="604" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp9timhuUEYenPoPCZUsx-ZzNX6fRgNO44VUOKxWPo6a-HQX9WTnsUynaebC3aqbp8oW5Gur9xyeo6mbNRgKx5BW8Vul2qll-lS9lhvndJpBhLcWnqzJpJQt6Wg2Q5VdqRKMcKFKTjQewplCpEtMiSKoOZJET93b3nvt4RytM_66_YpdwjTOGUm5-eK3c/w400-h272/gene.jpg" width="400" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim1Q-sihgyY_xTOs8efW-vWbE9QRjrvDrdk4rCu7CuwJWAhtMG1N44KrCOGflIsHPl-5Tqf9DquDEAZDvuDxEPG0XC91OduiQL6aSP6ihxnCZfNngB_P_47dtDLzBV9DN-iXokmBAWm6Xz0kGNr7039edGjNpwUUWcU6vg-nhiyEo_uy_Xd5Z44xiSsFU/s1080/dave.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim1Q-sihgyY_xTOs8efW-vWbE9QRjrvDrdk4rCu7CuwJWAhtMG1N44KrCOGflIsHPl-5Tqf9DquDEAZDvuDxEPG0XC91OduiQL6aSP6ihxnCZfNngB_P_47dtDLzBV9DN-iXokmBAWm6Xz0kGNr7039edGjNpwUUWcU6vg-nhiyEo_uy_Xd5Z44xiSsFU/w400-h400/dave.jpg" width="400" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">DAVE PASANELLA</b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">How many athletes do you know who weigh in at 275 pounds at a height of 6 feet with a comparatively small waist and are able to hoist prodigious weights without even a lifting suit? </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">One who fills the bill is Dave Pasanella. Remember that name. This 25-year old not only has the capacity to be a topnotch bodybuilder but it the first powerlifter with the potential to hit that 1,050-pound mark in the squat. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Take a look at his massive thighs and you can believe that he has already done 3 reps with 1,045 pounds! At present he holds the world record squat of 1,022.5 pounds in the 275-pound class along with the second best official total in any weight division, of 2,412 pounds. (Super-heavyweight Bill Kazmaier is the only man who has exceeded this total with 2,424 pounds.). </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">And Pasanella's 584 bench press and 804.5 deadlift are nothing to sneeze at either. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">It may seem to many who follow powerlifting that Pasanella has not been around in world class competition lately. This is in part due to his commitment as the director of player development and strength coach at Georgia Tech. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Starting Out </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Having trained with weights for a decade, Pasanella has experienced great success. As a high school sophomore in Arizona, Dave was victorious in powerlifting. Later he increased his credentials as a three-time teenage national champion in the 220, 242, and 275 pound classes. After he won two Arizona State championships, Dave took a layoff from lifting competition to concentrate on football at Georgia Tech. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">A hamstring injury took Dave away from football but kept him hard at training. He decided to try his hand at bodybuilding. In 1981 Dave showed his potential in this sport by winning both the teenage and open divisions in the heavyweight classes of the Phoenix Classic bodybuilding championships. He dropped from a hulking 246 pounds to a ripped 196. At that time he found how bodybuilding and powerlifting training can be mutually beneficial. As Dave put it, "Bodybuilding and powerlifting are very similar. To stimulate muscle growth is the name of the game. Obviously, training with heavy loads does the job for both sports. And bodybuilding exercises are excellent for powerlifting assistance work." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCx4qKKmoxbo5z-jhSE723qiLxsY34LwjFCcdONzZCmCtbafBp5TvTcfqPqDXtv_qBbTiQMqjsNpLV8ue7yi8Jy7Tp5gt9m0ht5Z5XVhyphenhypheniO969NdoL8b2rfyrq1T8Judw9Mco3toR4h8yQMFfGFhx6j0DsggzzICs8KpBAyZsz2rnuJAm6ZutfOc37DNg/s750/pas.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="548" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCx4qKKmoxbo5z-jhSE723qiLxsY34LwjFCcdONzZCmCtbafBp5TvTcfqPqDXtv_qBbTiQMqjsNpLV8ue7yi8Jy7Tp5gt9m0ht5Z5XVhyphenhypheniO969NdoL8b2rfyrq1T8Judw9Mco3toR4h8yQMFfGFhx6j0DsggzzICs8KpBAyZsz2rnuJAm6ZutfOc37DNg/w468-h640/pas.jpeg" width="468" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Upon completion of his football career, Pasanella spent eight months training hard for the Junior World championships in the 275 class. Although he won his class, Dave was disappointed in his performance. As he tells it, "I've always had more strength than I've been able to show. The Jr. World was my worst meet. All I really got were my openers." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">In 1987, Dave won his class at the American Powerlifting Federation Nationals. His squat of 900 pounds and a total of 2,240 set records for the meet. Then came his most recent victory at the Budweiser World Record Breakers in Hawaii in April. Dave's most astounding feat was his squat of 1,022.5 pounds. This lift broke Fred Hatfield's world record of 1,014 pounds.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Off-Season Training </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Dave believes in handling heavy weights as much as possible. He does not use a heavy-day, light-day scheme; he says that they're "heavy days" and "moderate days." As Dave says, "A lot of people feel I overtrain all year round. The only thing that changes from my off-season training to my competitive training is the intensity. And I do a few reps more when I'm not training for a contest."</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Dave trains each muscle group twice a week except for the deadlift, which he does just once a week. He usually performs sets of 8 reps and gradually works into sets of 5's, staying as heavy as possible at all times. Off-season training incorporates 10 total sets in major exercises with 4-5 work sets followed by 2-3 cool-down sets that concentrate on technique. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Even off-season training is a challenge. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"I base a lot on percentages, but for myself as well as the athletes I train at Georgia Tech, this serves as only a guideline," Dave says. I do what feels good. I have a set in the back of my head that I want to end up with, but if I feel good, I may go for a record." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Contest Training </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Four months before a competition, Pasanella begins concentrating on overload training. Although his pre-contest routine is much like his off-season one, his intensity gradually increases. "I rarely find a powerlifter who trains as hard as I do," Dave says. "I like to overtrain, much as Jeff Magruder does in his bench cycle. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://www.benchpresschampion.com/TECHNIQUE/Magruder.pdf" target="_blank">https://www.benchpresschampion.com/TECHNIQUE/Magruder.pdf</a> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Like Magruder, Pasanella believes in a residual effect in which the productivity from overloading is facilitated later in his training cycle. But one slight problem can exist: "It's hard for me to determine what I'm going to get in a meet. I'm counting on those last four weeks. That's where the confidence factor comes in. You really have to <i>believe in overtraining</i>."</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>About four weeks before a contest, Dave gradually begins to cut back on assistance work. Fewer assistance exercises accompanied by fewer reps in his remaining assistance exercises allow for the residual effect to take place. Rest between major exercises (bench, squat, and deadlift) remains at 3-5 minutes. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>About two weeks before a meet, Dave drastically cuts his assistance work and works on one-rep max lifts in his major exercises. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>A severe reduction in assistance work occurs two weeks before a contest.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>During the last week before a contest Dave performs three reps with 65% of his estimated maximum in both the squat and bench, coupled with light triceps and shoulder exercises. This serves as a recuperation period that permits full recovery of the muscle cells and a strength gain.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Supplements</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Need you even ask? Weider, of course! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Attitude</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>As most world class athletes do, Dave has a healthy mental attitude. He sets his goals high, relies heavily on instinctive training and doesn't pay too much attention to numbers. "The difference between 900 and 1,000 pounds is that you have to push a little harder," he says. "The number does not psych me out and my technique stays the same." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDfO_5EMcO5dcTCIGYNGDb8qgpPsuVtjWDv6ib06d48WqpPJHwQFLmG_cdvdXTMSeRZOry_uqOa4IQtS8yLzUGAFL2oayBSATyykE7B7t-XX6za75wSVPyZ5m_-GsQBFV28LjcgAyv0k4kpkz9Qr2qiDwASPYoYTBxLMQ-b45PcpanyIIO8uGHJlrjqGg/s868/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="868" data-original-width="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDfO_5EMcO5dcTCIGYNGDb8qgpPsuVtjWDv6ib06d48WqpPJHwQFLmG_cdvdXTMSeRZOry_uqOa4IQtS8yLzUGAFL2oayBSATyykE7B7t-XX6za75wSVPyZ5m_-GsQBFV28LjcgAyv0k4kpkz9Qr2qiDwASPYoYTBxLMQ-b45PcpanyIIO8uGHJlrjqGg/s16000/Capture.PNG" /></a></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiJIqPTCbo2U-owvblmOmvyjoF_K5m98O48SzWYJujGwL_gEMyKi0xttWH8WDB0viSj3x4dvPEC2XQIxRYenO6DTfqLSCNahHJr0oF0B_CECqTK7_rrekCZQPNm52I5jkRGsGy65vt0DWlpe6hTddHuV8OjKme6Pj7sR89Nsu2bUIfuj0O7iXFj2p5lKc/s450/Capture%201.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="131" data-original-width="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiJIqPTCbo2U-owvblmOmvyjoF_K5m98O48SzWYJujGwL_gEMyKi0xttWH8WDB0viSj3x4dvPEC2XQIxRYenO6DTfqLSCNahHJr0oF0B_CECqTK7_rrekCZQPNm52I5jkRGsGy65vt0DWlpe6hTddHuV8OjKme6Pj7sR89Nsu2bUIfuj0O7iXFj2p5lKc/s16000/Capture%201.PNG" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b> </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>GENE BELL</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>To date, there has been only one 181-pound powerlifter who has ever combined a world record 843 squat, 523 bench and a 744 pound deadlift for a whopping world record 2,110 pound total. That's Staff Sgt. Gene Bell, USAF.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Olympic Lifter to Bodybuilder to Powerlifter</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Gene Bell began his career in weights as a Teenage State Olympic champion in Florida. As a matter of fact he repeated this feat at 158 pounds to be victorious for three separate years. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He then tried his hand at powerlifting and took first in the Tampa Powerlifting meet in 1975 with lifts of 465/305/500. And he did this all without the aid of a weightlifting belt or knee wraps. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Bell then went into bodybuilding . . . </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfW_sYmQ72A8WOlUiSEEOqkP9neRbe0LYYMru7apD7Ia_D-HcC-_RieYBAeKX9S9FOvtIZOwXzsZ1k5amFNeWt37r7MDjrXT5oL71LBtOK1t0sCbN-rDqI_FO5BkvWmVYfhWoC0YDmaHHybjqxbVphzphrmZZTo-T46ThIJN6CUyKsOqD0d2IFwPvTHWo/s960/gene%201.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="540" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfW_sYmQ72A8WOlUiSEEOqkP9neRbe0LYYMru7apD7Ia_D-HcC-_RieYBAeKX9S9FOvtIZOwXzsZ1k5amFNeWt37r7MDjrXT5oL71LBtOK1t0sCbN-rDqI_FO5BkvWmVYfhWoC0YDmaHHybjqxbVphzphrmZZTo-T46ThIJN6CUyKsOqD0d2IFwPvTHWo/w225-h400/gene%201.jpg" width="225" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">He entered a few state and regional teenage bodybuilding contests and then placed fourth in the Mr. All-South bodybuilding contest, in which Lee Haney placed second. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Bell finally returned to his beloved powerlifting and placed fifth in the Collegiate Nationals in the 165-pound class. This gave him all-American status at South Carolina State College, Orangeburg. After graduating with a degree in physical education and biology Gene began coaching girls' track and field, while still entering a meet here and there. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">In December 1981 Gene signed up with the US Air Force. He became a fitness specialist and began to enter more bodybuilding and powerlifting contests. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">In 1983 Bell was victorious at the Junior National Powerlifting champions when he won the 165 class with a 1,730 total. Then in '84 and '85, he went on to win the 165 class at the US Powerlifting Federation Senior Nationals and in 1987 his first-place finish was in the 181-lb. class. Bell won the USPF World Championships in '84 (at 165 pounds) and '87 (at 181). Also in 1987 he won the 181 class at the Armed Forces meet along with Best Lifter honors. He repeated this victory in '88, only this time in the 198 pound class. In five of six Armed Forces meets Gene has won Best Lifter honors. Bell's latest win was at this year's USPF Nationals in the 198 class. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Off-Season Training</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Bell follows a unique training schedule. One week he trains three days, the next four. This training remains the same for the entire year, unless, of course, he needs a short layoff. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Bell's three-day routine looks like this: </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Monday - squatting and assistance exercises</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Wednesday - benching and assistance</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Friday - deadlifting and assistance</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The only change the four-day routine sees is that he adds a light squat day on Saturday. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">During the off-season training, Gene does 3-5 sets of 6-8 reps in all exercises, along with a wider variety of exercises. Deadlifts are done off a 2-inch block, with an overhand grip, again for 6-8 reps per set. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The deadlift assistance exercises are more numerous during the off-season. Weighted pullups, shoulder shrugs, pulldowns, bentover rows and hyperextensions all follow deadlifting and help make up Bell's off-season back day. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">All other training remains the same during an off-season with the exception of the three powerlifts, which vary in rep ranges. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Contest Prep</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">This heavily muscled 181-pounder begins his contest training phase nine weeks before a contest, and takes a week off just before the event. At this point in his training, Bell increases the poundages while slightly decreasing his reps and concentrates on good form.</b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Gene's high volume of exercise is reflective of an advanced bodybuilder and his body looks it. But as this preparation phase begins, Bell cuts out some of his bodybuilding (back assistance) exercises. The two back exercises he does during contest preparation are deadlifts and weighted pullups. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">On the squat, bench and deadlift Bell warms up to a weight that he wants to do for 2-3 sets of 3-5 reps. He may stay at the same weight for all sets or possibly increase or decrease. As Bell says . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">"<i>What I do depends on how I feel</i>. I may remain at the same weight or if it feels good, I may increase it. And if it doesn't, I may decrease it. It's all instinctive even though I have an idea of what I would like to do." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">He then lowers the weight by 10% and does 1 set of 6, emphasizing good technique. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">In the week that Gene trains four times, his light day will incorporate poundages that are roughly 20% less than his heavy day weights, but the same rep ranges apply. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Bodyweight Reduction </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Bell says he has a problem with his bodyweight, as long as he competes in the 181-pound class. If he didn't train down, his bodyweight would be about 198 pounds. "It's hard for me to keep tabs on my diet and try to cut my food intake gradually. Bodybuilding exercises also play an important part in this." </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ZcWvVE6lJ-oc2wh9SYJWtci4pjgfYcO0HFvhQNiGEcCPyYDEISMVhSqaQSJHqqQ_EezQLLlb-_bdXCdRuz-8scySrTHrbBKejYfiuO4mCoayaVylQ_6_SYMm2hDen8EFSkvW-UIWKoRlELpulvWu2G73WJsvtgxK6G1nu9u-2RYZFBrO9M0zAFY27Ik/s590/Capture.PNG" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="590" data-original-width="435" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_ZcWvVE6lJ-oc2wh9SYJWtci4pjgfYcO0HFvhQNiGEcCPyYDEISMVhSqaQSJHqqQ_EezQLLlb-_bdXCdRuz-8scySrTHrbBKejYfiuO4mCoayaVylQ_6_SYMm2hDen8EFSkvW-UIWKoRlELpulvWu2G73WJsvtgxK6G1nu9u-2RYZFBrO9M0zAFY27Ik/s16000/Capture.PNG" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><b style="text-align: center;"></b></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">As you can see, both of these world class competitors follow similar training practices. Neither has reached his full potential. It is this writer's firm belief that these two stalwarts will rewrite the record books. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> </b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"> </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1525464278895250431.post-8574934853444190512024-02-21T16:36:00.000-08:002024-02-21T16:36:00.700-08:00Chest Development - Reg Park (1950)<div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7oWNsKzW-FkiBV-RC4-Fg8j6tWNJ9wygoprJJXQX3SPf9wf3KoyWPm4bOwDxo_GQ6QC7pYAart5JQjg3BHdjanoKX9bX8SzKt0bVDS4argvbzxUblq0myvOClkiDnnpvY1QYQ5UoiOlrDUnMnJuLb6xps4XgsFjsh9mcWzm9uEw_wFQEKqpti1Ml-Tg/s630/park.webp" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="469" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7oWNsKzW-FkiBV-RC4-Fg8j6tWNJ9wygoprJJXQX3SPf9wf3KoyWPm4bOwDxo_GQ6QC7pYAart5JQjg3BHdjanoKX9bX8SzKt0bVDS4argvbzxUblq0myvOClkiDnnpvY1QYQ5UoiOlrDUnMnJuLb6xps4XgsFjsh9mcWzm9uEw_wFQEKqpti1Ml-Tg/w298-h400/park.webp" width="298" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Note: All "Weider" references are lies and BS courtesy of Ben & Joey's. <br />But you realize that already, I am sure. <br />How 'bout I just don't typer most of 'em,</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>that'll work. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">INTRODUCTION </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">One of the most important secrets of bodybuilding which I learned while training under Joe Weider (BS) was the one which is called "flushing muscles." This is an exercise procedure which is a rather new advancement in bodybuilding and one which the Weider System has developed to a high degree of culture (both BS). </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">In America and in my home, England, many bodybuilders still follow the outmoded method of performing one exercise for one bodypart, and then going on to another part, and returning to the original section only after several exercises for other parts have been performed. The theory behind this exercise principle is that it is a good plan to let a part rest after performing a movement for it so that it will be fresh when it is again called on for physical performance. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>The beginner needs to conserve his energy at first. However, after he has trained with weights for a while, his energy will increase tremendously. It is at such a time that he will find that the "flushing muscle" method [what this article is actually about] will give him that extra muscle stimulation if he is to make continued gains. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>However, there are still many who know little about this method, so I will explain it. In "flushing muscles" the bodybuilder performs all the exercises for any one part, one right after the other, only pausing for a short rest between the sets of the same exercise, or the next exercise, until all the exercises in his program for the section have been performed. In other words, he will perform all of his arm exercises at one time, then all of his chest, all of his shoulder and so on. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>The reason why this system works so phenomenally, and produces such extra muscle growth and power is easily understood. Each muscle of the body is . . . </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>okay . . . enough of the explanations you already understand. Let's say we just hop down to the training end of things: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>These are the exercises "I" am currently following.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Except for the 20-rep squat (1 x 20), do 3 x 10 reps each. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>1) Standing DB incline bench press</b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">2) DB bent-arm pullover</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">3) Breathing squat </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">4) Breathing dumbbell flyes</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">5) Breathing bent-arm barbell pullover </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">6) Dips</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">7) Heavy bench press (occasionally)</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">7) Muscle control</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">9) Stretch</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">1) Standing Incline DB Bench Press.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">I start off my chest program with the incline DB bench press. Hold the elbows well off to the sides for greater pectoral action. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">2) DB Bent-arm Pullover. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">One dumbbell, held by both hands. Take a deep (deeper!) breath and stretch that rib cage, bending the arms while doing so. Return to starting position, exhaling and straightening the arms. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">3) 20-rep Breathing Squat.</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Perform breathing squats with a moderately heavy weight on your back. All lifters are familiar with the squat. For the sake of clarity I will briefly explain the technique I use for breathing squats. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">I brace my core and take the bar on my back. Next, I take three deep (deeper!) breaths between each rep. On the third breath, breathe in and hold the huge breath. Squat down, then come up and as you straighten your legs near the top, breathe out forcefully. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Do not breathe out in the hole as this is dangerous. Keep the breath in and the core tight, and once out of the hole you can breathe out as you finish extending the legs. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Perform 20 breathing squats in total. Towards the 10th to 15th rep, you may need to take 5 breaths, and even more as you approach 20 reps, but this is mostly necessary when performing very heavy sets. Since this version is being used for rib cage and chest development, the exercise should focus on breathing and expanding ("cracking open") the rib cage as you breathe, not on lifting the weight. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Use a weight that allows you to perform the breathing squat <i>with the focus on heavy breathing. </i>[What are sometimes referred to as "pee wee" breathing squats. Not "easy" if you're breathing hard enough over all the reps].</b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>This is the key.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>3) Breathing DB Flyes.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>While still breathing heavily from the squats, perform bent arm dumbbell flyes on a flat bench. Start with the bells over your face, with arms straight. Lower the arms off to the sides and while doing so bend the elbows slightly. Not too much, just enough to permit you to use maximum poundages in the exercise. Breathe deeply in while lowering the weights to the sides, and exhale when raising. Focus on the breath and stretch the rib cage and muscles! As you raise the weights, contract the muscles and breathe out. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>5) Kindly note how in my chest exercises I am also taking advantage of another Weider principle . . . oh stop it already, Joe! No big thing here, just a little cheating by bending the arms . . . best give The Joe full credit for inventing all of this. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Start the exercise with a barbell held directly on the chest, close to chin, with the arms bent and the grip quite close. Now, raise the bar off the chest, lowering it back behind the head with arms bent at the same time. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Breathe in while lowering the weight behind the head and s-t-r-e-t-c-h the diaphragm and ribcage fully. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Breathe out while returning the weight to the starting position. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>6) I now generally wind up my chest exercise routine with dips between the parallel bars. I perform them slowly and with concentration. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>7) If time permits I will also perform a few sets of heavy bench presses. Then with my chest puffed full and thoroughly flushed I feel great and tackle the rest of my workout with enthusiasm. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>8) Muscle Control. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>While the exercises listed are those which I now follow in each workout, from time to time I do include other movements which I will mention briefly. Tensing and flexing the pectorals through muscle control and mental concentration is great for giving them height and making them extra clean cut.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizKkLxYsTbGGz99MxqI4gcskuoRc2YG_elZnFpY2tv5ufQ5jmcBpbUu7W-S2TvuzCNt9xKWq5F6S2Y-Bwm2nQ5t-p6ddfQl43d8nQX5hB-f8W857BYQwkhPAtzg8NwAd_EkKOwglpTjZJGMGGOWItqnhR357fxlEUG9wxwPlcnlb4bDdE0LckMEstM95c/s692/Capture.PNG" imageanchor="1" style="font-family: "Times New Roman"; font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="692" data-original-width="569" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizKkLxYsTbGGz99MxqI4gcskuoRc2YG_elZnFpY2tv5ufQ5jmcBpbUu7W-S2TvuzCNt9xKWq5F6S2Y-Bwm2nQ5t-p6ddfQl43d8nQX5hB-f8W857BYQwkhPAtzg8NwAd_EkKOwglpTjZJGMGGOWItqnhR357fxlEUG9wxwPlcnlb4bDdE0LckMEstM95c/w329-h400/Capture.PNG" width="329" /></a></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b> </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Other Moves for the Development of the Chesty</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>The barbell press, while lying on an abdominal board with the head lower than the feet (decline press), will get at the pecs from another angle, as will flyes in this same position. Try these moves for something really new. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Hanging and stretching from a high bar will broaden the upper back. Hang for time at the end of your workout. Don't forget that a wide back helps make that massive chest measurement too. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>This chest routine is advanced and should be used as a specialization routine only . . . </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Enjoy Your Lifting! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b> </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"> </b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b> </b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com13tag:blogger.com,1999:blog-1525464278895250431.post-46807631429885891122024-02-20T18:19:00.000-08:002024-02-20T18:19:39.086-08:00Muscle Work and Development - E. Truscott (1957)<div style="text-align: left;"> </div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVuLOWLf3v0h8J0z3ZK6hvvSc1pt8H7IJdO_WgrqPyAW-PD7UX9_W_BTtoWQ5vsX1i-dvQjBpMCMCHIlN_EA-b00bniAdGxvmNzi93BggAYSQ4XBxpbLu7T9NrR-mWmvtXcWFSCWNN6EIIC-U_pbrH3njts-LxiKBlF8rXSb4fBGJwZztJV-gGUgbLUjk/s572/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="434" data-original-width="572" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVuLOWLf3v0h8J0z3ZK6hvvSc1pt8H7IJdO_WgrqPyAW-PD7UX9_W_BTtoWQ5vsX1i-dvQjBpMCMCHIlN_EA-b00bniAdGxvmNzi93BggAYSQ4XBxpbLu7T9NrR-mWmvtXcWFSCWNN6EIIC-U_pbrH3njts-LxiKBlF8rXSb4fBGJwZztJV-gGUgbLUjk/s16000/Capture.PNG" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Doug Hepburn, 720 Squat.</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>A while later, 780. </b></span></span></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial;"><span style="font-size: x-large;">O</span></b><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">ne cannot but admire the old time strong men. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Sandow, Saxon, etc., must have had great natural advantages in physique and appearance. They were, of course, characteristic </b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>mesomorph</b></span></span><b style="color: #222222; font-family: arial; font-size: 17.6px;"> physical types but even so, the amount of work performed in order to reach their muscular peak would today be considered nothing short of amazing. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">These old timers apparently had no particular idea in their approach to the game, it was then considered sufficient to lift weights and indulge in routine exercises indiscriminately without any regard to scientific considerations. No doubt, if scientific application had been incorporated into their training methods these tough pioneers would have saved themselves hours of arduous effort and arrived at maximum physical condition much earlier in their careers. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">There are many would-be strong men who lose their enthusiasm owing to disappointment in results obtained. It is understandable that many get bored performing routine exercises and become apathetic when results are slow in appearing. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">The haphazard approach to physical development is sure to result in very limited progress, it is not surprising that without some idea of the basic principles regarding muscular development, physical culture can become a humdrum and uninteresting business. It is not sufficient, therefore, to obtain various weights and expanders and hope that continual use of them daily will be rewarded by body development merely as a matter of course. </b></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">POWER AND ENDURANCE EXERCISES </b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"> </b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcd7_aTl3eC4qDxhotG1JsSODu9VYU7iORVjdaE6rqNoZH8-I3RBMt26LkUvJCT9AABMiWdCtotztsLKCrhN0cl9nrlxStZM5uluhw0zxPczNMw3ujIUk5y9e5OUuw_t9jWmVsG7kEaiVk9t0eycEue4DSTHeAb2d1Yv2GzuYA9ll8D4ZeCt4uVoasHsQ/s730/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="496" data-original-width="730" height="435" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcd7_aTl3eC4qDxhotG1JsSODu9VYU7iORVjdaE6rqNoZH8-I3RBMt26LkUvJCT9AABMiWdCtotztsLKCrhN0cl9nrlxStZM5uluhw0zxPczNMw3ujIUk5y9e5OUuw_t9jWmVsG7kEaiVk9t0eycEue4DSTHeAb2d1Yv2GzuYA9ll8D4ZeCt4uVoasHsQ/w640-h435/Capture.PNG" width="640" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>In 1945, de Lorme carried out a series of experiments on skeletal muscular development with special regard to power, bulk (hypertrophy), coordination and endurance. He found that different types of exercises brought about different characteristics in the muscles. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He defined "power" as the ability of the muscle to perform with the maximum efficiency over a short period of time as in weight-lifting. According to de Lorme, this strength potential of muscle can be achieved by using weights of maximum poundages increasing as the muscle strengthens. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">He defined "endurance" as the ability of the muscle to perform work </b><span style="font-size: 17.6px;"><b>over</b></span><b style="font-size: 17.6px;"> long periods as in cycling, long distance running, etc. Endurance can be achieved by repetitive exercises against light resistance. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>HEAVY RESISTANCE EXERCISES </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQF1N3RtTzv3UJC2xN2nHg3M6ZnqrWiVmfNE2LqS_uSA_OPSS9QVzDjqyHMUTuEKJNSwe20fxsqESkYew-gt1-U83f3xLvXJ0tes3mRvH1qqGBKVBL4FP_QyjCfNJkDOSp1X2EtAlI8k4eSL3M_9gL-L8X8LtHYT0-kJBlrlesgzaNEXcNk6E-6aEkINM/s617/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="617" data-original-width="592" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQF1N3RtTzv3UJC2xN2nHg3M6ZnqrWiVmfNE2LqS_uSA_OPSS9QVzDjqyHMUTuEKJNSwe20fxsqESkYew-gt1-U83f3xLvXJ0tes3mRvH1qqGBKVBL4FP_QyjCfNJkDOSp1X2EtAlI8k4eSL3M_9gL-L8X8LtHYT0-kJBlrlesgzaNEXcNk6E-6aEkINM/w384-h400/Capture.PNG" width="384" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Much is being written regarding muscular development. How to obtain maximum bulk in the minimum period of time? </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Remember the old gimmicks, "Have muscles like mine in six easy lessons -- Send you the muscles next week." "Take this or that, do this or that, so and so's tablets will put six inches on your chest." </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I advise beginners to view these quack theories with suspicion and make up their minds that muscular strength and bulk cannot be achieved without hard work and concentration. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>How about diet? </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Protein foods and concentrates are very good, but no amount of protein will put one inch of muscle on the body without essential exercise. Without a doubt the quickest route to a good physique is by hard work and endeavor incorporating the scientific approach. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><i><br /></i></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>The person who derives the greatest benefit from physical training is he who really ENJOYS THE EFFORT. </b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><i><br /></i></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><span style="background-color: white;">He who is stimulated by lifting maximum weights and works the muscles to their greatest capacity achieves FAR greater results than the haphazard enthusiast, no matter how much protein or vitamins are consumed. </span></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><i><br /></i></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><i><br /></i></b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">MUSCLE HYPERTROPHY AND POWER </b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><i><br /></i></b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><i> </i></b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDVRviAA6D4pHVdiQweefBJoIIjF0-BFWR3vp6ru4pnOZKeOiMtw3UtCdERavsYxFVJ6ks3GT8zVkoDce8rHOJ9ursXVTHEqVa-lbFUUfDAjPkOKa8BHzjiz3nHrargUb61q03PgToYVzE9WAcZYe_Kl40apg-zMDeBIQfNyv87Oom4WC39-zwYA2irGM/s298/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="298" data-original-width="257" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDVRviAA6D4pHVdiQweefBJoIIjF0-BFWR3vp6ru4pnOZKeOiMtw3UtCdERavsYxFVJ6ks3GT8zVkoDce8rHOJ9ursXVTHEqVa-lbFUUfDAjPkOKa8BHzjiz3nHrargUb61q03PgToYVzE9WAcZYe_Kl40apg-zMDeBIQfNyv87Oom4WC39-zwYA2irGM/w345-h400/Capture.PNG" width="345" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Muscle bulk increases according to the amount of work it is called upon to perform. With increase in bulk there is a proportionate increase in power. The increase in bulk is due to the increased circulation and to chemical changes taking place during contraction. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>We we muscle men usually refer to as "pumping up" the muscle is, in fact, actually increasing the blood supply to the part. We all know that a muscle increases in size after a workout and that definition is more marked. Activity causes some destruction of muscle tissue, the greater the activity, the greater the muscular destruction. When nature replaces the loss, she overdoes it and produces greater muscular than is lost during the activity. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>This replacement tissue is responsible for the increase in bulk and is nature's method of overcompensating for the destruction that has taken place during a workout. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>The muscle fibers do not increase in number but small fibers which in normal circumstances remain unused in everyday activity, grow in size (hypertrophy) in direct proportion to the amount of work given to them. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>So, in well-developed muscle, the amount of muscle fibers remain unchanged. It is the size of the muscle fibers that has increased. Heavy resistance exercises bring about this increase in size of the muscle fibers with its corresponding increase in power. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Endurance exercises tend to increase the blood supply by increasing the capillaries to the muscle. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>WHAT'S THE LIMIT?</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglP2lQkCybfGQk2Kjdm3rzi5fHN_fmoafIoHgH0mrxiC7r2AXtMXz0DvLPWZ2m5JG1xMcoNPbFhtshCLIrLgDTy3ivr1GQwni0HTFtX0IGkySQQWBe5YnUBHDF8d1GbcARJ27ti0o1sZj5umt2eDMdXn3D4kQqI8VzFPl15bvNdS117qk3ZtEWhMP_8P8/s1080/Rubiel-Mosquera.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglP2lQkCybfGQk2Kjdm3rzi5fHN_fmoafIoHgH0mrxiC7r2AXtMXz0DvLPWZ2m5JG1xMcoNPbFhtshCLIrLgDTy3ivr1GQwni0HTFtX0IGkySQQWBe5YnUBHDF8d1GbcARJ27ti0o1sZj5umt2eDMdXn3D4kQqI8VzFPl15bvNdS117qk3ZtEWhMP_8P8/w400-h400/Rubiel-Mosquera.webp" width="400" /></a><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b> </b></span></span></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Oops. </b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Systematic weight-training can result in tremendous muscular performance -- look at the achievements of Anderson and Hepburn. One wonders where it is all going to end . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Will we ever reach limit of man's physical strength? </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">At the moment I see no limit, great records are made to be broken. Great strength is gained by gradually increasing weight resistance. If you can squat 3 repetitions using 450 try one rep with 500. When 3 reps of 500 can be performed, increase 10-20 pounds and so on ad infinitum. This system must be practiced throughout your workout routine. No muscle man can stay at the top unless his poundages are constantly increasing. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">ENDURANCE</b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Increases in power and bulk do not necessarily mean an increase in endurance. Of course a stronger man can perform better than his weaker friend against greater resistances but when exercising with medium loads a person with less powerful muscles may be the champ. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJwN32WXiyar4zF9wCV3qE_eQkNrVkoeZO0q5c5KZ1UhY5rZu6-HqDysAAfaI39w6UmHKfhL5W33fxLu8FnSd0NLtYyIaOj8LvxFUrXyGuWbij0xQanqtwBUcsHRpSFx-q1t6QHiDQJ3GOj2PddpRhi03Q6xuzkTRC-GJknV0KFiL3JEefopVdrQJp6Ck/s644/CoxBrando.webp" imageanchor="1" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="644" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJwN32WXiyar4zF9wCV3qE_eQkNrVkoeZO0q5c5KZ1UhY5rZu6-HqDysAAfaI39w6UmHKfhL5W33fxLu8FnSd0NLtYyIaOj8LvxFUrXyGuWbij0xQanqtwBUcsHRpSFx-q1t6QHiDQJ3GOj2PddpRhi03Q6xuzkTRC-GJknV0KFiL3JEefopVdrQJp6Ck/s320/CoxBrando.webp" width="212" /></a></b></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Wally Cox to the Rescue! </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Increase in endurance is out of all proportion to gain in strength. Constant repetitive work against an increasing resistance can bring about greatly increased muscular endurance with no appreciable increase in muscle bulk.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Some occupations which call for constant repetitions of certain muscular actions bring about great endurance in the muscles involved. This type of work is performed by people with no particular muscle significance but would exhaust the bulging muscles of a trained weight-lifter. Constant repetition increases the number of capillaries to the muscles, thus increasing the storage and economic supply of oxygen to the fibers, relieving fatigue. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>CHEMICAL CHANGES IN MUSCLE</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">There is an increase in chemical activity in a well-exercised muscle, the color is found to be darker than normal. This is due to a substance known as </b><span style="font-size: 17.6px;"><b>hemoglobin and its presence in muscle determines the latent muscular power. It is also found that the nerve impulses to the muscular fibers improve on exercising a muscle with corresponding increase in muscle tone. </b></span></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><span style="font-size: 17.6px;"><b><br /></b></span></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><span style="font-size: 17.6px;"><b><br /></b></span></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><span style="font-size: 17.6px;"><b>BODYWEIGHT AND POWER </b></span></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><span style="font-size: 17.6px;"><b><br /></b></span></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM51Yd8ScqzGPVGegn2Ih8iEbg-h1V-qOASfMHGUy0IsymRk-6cn4sU0EjOxaF4jsLc-9pF87xMQ99VO6Lg3DyN55dlpKZ-yhuoPEKthQglmTdQ6NeK50qJHRAM3PeSIsHvCyc_kKMOUjI8AKfYAoJQf0rnp3jVMRpCo15f0Xv3hj-x-HapcbKpJnLYaQ/s629/capture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="629" data-original-width="605" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM51Yd8ScqzGPVGegn2Ih8iEbg-h1V-qOASfMHGUy0IsymRk-6cn4sU0EjOxaF4jsLc-9pF87xMQ99VO6Lg3DyN55dlpKZ-yhuoPEKthQglmTdQ6NeK50qJHRAM3PeSIsHvCyc_kKMOUjI8AKfYAoJQf0rnp3jVMRpCo15f0Xv3hj-x-HapcbKpJnLYaQ/w385-h400/capture.jpg" width="385" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><span style="font-size: 17.6px;"><b>Maurice Jones</b></span></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><span style="font-size: 17.6px;"><b><br /></b></span></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><span style="font-size: 17.6px;"><b><br /></b></span></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>As muscles make up about 40% of bodyweight, it is obvious that muscular force depends upon bodyweight, providing fat is not a predominant factor. It has been seen how lifting performances increase with increases in bodyweight, I am sure that if Reg Park increased his bodyweight to 260 pounds his lifting potential would increase in proportion.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>MUSCLEBOUND? </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>There is a common belief that weight-trainers can become musclebound and become excessively fat and cumbersome in movement. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Actually, nothing if further from the truth, a well-trained man can have huge muscles and have no excess fat. He usually moves more quickly and gracefully than that untrained man and is far more supple. The muscles contract more rapidly and he is usually more mentally alert. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>IN CONCLUSION </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXkUSX7MBGbQqccm2fqxrAEUE9STe2C2JYubp4HGa9zhp04IUY96-f5g_yJcMksBTaZvt37iW3xcEn6Cvwu9Ta913R-LcKB9LJlTQKX1Btj0IDfLdweQBKv8kuKJWtO9usr2AX35Ct1PxdibxV8BrUDGfAMF5s660uraIj16ig32eCDaYLJ08ghMzdaT4/s4000/cemeteryu.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXkUSX7MBGbQqccm2fqxrAEUE9STe2C2JYubp4HGa9zhp04IUY96-f5g_yJcMksBTaZvt37iW3xcEn6Cvwu9Ta913R-LcKB9LJlTQKX1Btj0IDfLdweQBKv8kuKJWtO9usr2AX35Ct1PxdibxV8BrUDGfAMF5s660uraIj16ig32eCDaYLJ08ghMzdaT4/w300-h400/cemeteryu.jpeg" width="300" /></a></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">In order to obtain maximum hypertrophy (size) of muscle, it is desirable to work out a scheme of heavy resistance exercises that combines the optimum combination of resistance, repetition, and frequency. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The usual practice among my associates is 3 sets of 10 reps using maximum poundage. By maximum poundage I refer to the greatest weight that can be lifted 10 times only, thus working the muscles to their utmost capacity. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Do not complete 3 sets in one muscle group, keep changing the exercise, go through the routine 3 full times so that each muscle group is exercised 3x10 reps*. In order to increase the power and hypertrophy of the muscle, the demands upon it must increase in proportion to the increase in muscle power. As the muscles get stronger so the resistance must get greater . . . </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">The sky's the limit! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">*Editor's Note: This principle is identical to "circuit training" which was introduced into the athletic world. As yet we know of no lifter or bodybuilder who has practiced this method of training and should any of our readers plan to experiment with it we should be pleased to learn the result. </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-1525464278895250431.post-4904726040233085472024-02-18T16:25:00.000-08:002024-03-05T20:28:00.149-08:00Mike Karchut Peaking Routine - Tom Leuthner (1975) <div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDzqtLdseVFbTP0isK8SWtmOJ7Foe2O7PVHSXJClJ3a5MOs0WUMHLYaELMbSWNPw0L-unJQXL8C3h7w7orSUsitZK1jD9rnPRj_WSuZjw3WcD5muVYM5xitbI8HBLjK1Uh-cZ6MCM5QqYFLGbgjyLHNT1B4zJ1XfhOsZ6OMInGGtegQpGPsA5Z1s981mg/s377/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="377" data-original-width="344" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDzqtLdseVFbTP0isK8SWtmOJ7Foe2O7PVHSXJClJ3a5MOs0WUMHLYaELMbSWNPw0L-unJQXL8C3h7w7orSUsitZK1jD9rnPRj_WSuZjw3WcD5muVYM5xitbI8HBLjK1Uh-cZ6MCM5QqYFLGbgjyLHNT1B4zJ1XfhOsZ6OMInGGtegQpGPsA5Z1s981mg/w365-h400/Capture.PNG" width="365" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYNoDT9v_7Y0i_jnIJVH-JcFSX2Rkwv7dHYXxNdfvmNCK4L4sspioyoHAKD0rPreQi8InKd0pNR1LTMB2goXONzme080fv4MsCCjMZMMx17KITHZpltx8dt3CG8RHkfPMn1_5yo7nIuWcC7_Qcgeae6QLvpjJ_AC00spL358WJ0OWqDDKBvPkMvNQKwNw/s515/iol0207.jpg" style="font-family: "Times New Roman"; font-size: medium; font-weight: 400; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="515" data-original-width="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYNoDT9v_7Y0i_jnIJVH-JcFSX2Rkwv7dHYXxNdfvmNCK4L4sspioyoHAKD0rPreQi8InKd0pNR1LTMB2goXONzme080fv4MsCCjMZMMx17KITHZpltx8dt3CG8RHkfPMn1_5yo7nIuWcC7_Qcgeae6QLvpjJ_AC00spL358WJ0OWqDDKBvPkMvNQKwNw/s16000/iol0207.jpg" /></a></b></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>From this issue, July, 1975. The covers on this mag are Outstanding! </b></span></span></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Thanks to Greg for this! </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial;"><span style="font-size: x-large;">O</span></b><b style="color: #222222; font-family: arial; font-size: 17.6px;">ver the last three years Mike has developed a carefully planned routine which has been used quite successfully by a growing number of lifters. It is based on an eight week cycle with all training poundages computed in terms of percentages of reasonable target weights to be achieved at the end of the cycle or contest (not the most the athlete hopes to achieve). </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">For instance, Mike with best lifts of 158.8/350 and 197.3/435 targeted 152/335 and 190.5/420 for the 1975 USA Championships. For his first peak of the season, he aims for about 136.1/300 and 172.4/380. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Just about all the lifters who've had a routine planned by Mike feel that the light days are too light and the heavy days too few initially, but the schedule is deceptive on paper and few complain of underwork after three or four weeks on the system. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Monday, Tuesday and Wednesday are always light days (60-70% of targets) while Thursday and Saturday are alternately light and heavy. It's essential that on the light days all lifts are done with maximum explosion and concentration, and that the lifter avoid simply going through the motions. The productiveness of the routine hinges on this point and this is the hidden factor that, if it is adhered to, makes the routine much more demanding than it appears at first glance </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">The following table gives the maximum percentages used in each exercise each day of the cycle. The percentages for all snatch-related movements are in terms of the target snatch, likewise for the clean & jerk. Back squat percentages are in terms of near-maximum squat of about 120% of the target clean & jerk. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: center;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"> </b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-JqeOI8znNxo3PH8hco5b3XZLeXhNJAqs-EYl-eqjV6xDYXtEhT4MiEBKrsn5tX2jNYLN6koowo0FnnFsQC_d8N1MfFQghWDxgVZXpyvKJvX2BBH0HIASSVaZCQSxP5kbNVMDkmAJICEPysoSS5eZHljK8c_B8zpPBqkU-x7V0dJh-KJECMzBJZa23iw/s883/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="365" data-original-width="883" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-JqeOI8znNxo3PH8hco5b3XZLeXhNJAqs-EYl-eqjV6xDYXtEhT4MiEBKrsn5tX2jNYLN6koowo0FnnFsQC_d8N1MfFQghWDxgVZXpyvKJvX2BBH0HIASSVaZCQSxP5kbNVMDkmAJICEPysoSS5eZHljK8c_B8zpPBqkU-x7V0dJh-KJECMzBJZa23iw/w640-h265/Capture.PNG" width="640" /></a></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>After warmup, details of each day's training are as follows: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>MONDAY</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>1) Power snatch from blocks (PS) (8" high) - 5 sets of 3 with 60%.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>2) Snatch deadlift (SDL), floor to knee height - 5 x 3 with 70%.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>3) Back squat (BS), strict up and down - 5 x 5 working from 60-70% in equal jumps. </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>TUESDAY</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>1) Jerk from rack (J) - 10 sets of 3 with 65%. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>WEDNESDAY</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>1) Power clean from floor (PC) - 5 x 3 with 60%.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>2) Clean pull on rack (CP), from knee height - 5 x 3 with 60%. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>THURSDAY</b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>1) Full snatch from floor (SN) - 5 singles from 60% to listed figure. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>2) Power snatch from blocks (PS) - 5 x 3 working from 60% to listed figure in more or less equal jumps. (Mike is very strong from the blocks and on his heavy day made 136/300 for 3 repetitions, all caught above parallel.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>3) Snatch deadlift (SDL) - 5 x 3 working from 60% to listed figure in more or less equal jumps. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>4) Back squat (BS) - 5 x 3 working from 60% to listed figure in equal jumps. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>SATURDAY </b></span></span></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>1) 1 clean (full) and 3 jerks - 5 x 3, working from 60% to listed figure. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>2) 3 cleans (all from floor) - 5 x 3, working from 60% to listed figure. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Mike has found it difficult to gain enough weight to compete on equal terms in this respect with the other top mid-heavies, so it is of some interest to sketch his usual day's intake while attempting to gain. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Breakfast - </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>V8 juice, protein drink containing 4-6 eggs, 2 cups milk, soya protein powder (3/4 cup). </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Lunch - </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>13 oz. can white tuna in water, bread, milk. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Dinner - </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>2 lbs. steak, vegetables, fruit, milk.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>During day - </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Cottage cheese (1 lb. carton), yogurt, orange juice, milk, peanuts, fruit. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzGCMbfdZXY720csnXiqOC-I1QfbtxADzIJe2Z3D4E5IyhyphenhyphenwBsBsseX9MlqH88Qits82H796t9PchrB3LYLZwxMtgtOvq_UdJu_16PEUsHh3BxuswZRDbuEe_LJpIYxW_SD85VvXsbKCdBo38hI_1tV-OkRhcaT6lRx1cK2h2QebbFEvE4DJ9O02XDk1I/s714/Capture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="714" data-original-width="585" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzGCMbfdZXY720csnXiqOC-I1QfbtxADzIJe2Z3D4E5IyhyphenhyphenwBsBsseX9MlqH88Qits82H796t9PchrB3LYLZwxMtgtOvq_UdJu_16PEUsHh3BxuswZRDbuEe_LJpIYxW_SD85VvXsbKCdBo38hI_1tV-OkRhcaT6lRx1cK2h2QebbFEvE4DJ9O02XDk1I/w328-h400/Capture.PNG" width="328" /></a></div><div style="text-align: center;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Enjoy Your Lifting! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1525464278895250431.post-30287718299875104812024-02-18T15:00:00.000-08:002024-02-18T15:00:29.423-08:00Tim Belknap on Strength Training -- Anthony Ditillo (1982)<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjIZhKRP3taaP8cq0udvMaMfg6NZ1nlw6QU7xSQ2sT8SPGVdyi2qUgFAE2UJeYF4KVKAK2Ezt_ARTK6KiJC4v7RGbFZWLO9uea0dHmUWVtHaQvAPjUccOX_oiOZDT9PODe4hmSVJXbhYGMEQBtyHX8aA1zhYevGMbVv8lXtH2vn0M2sJFf7Ys3WiAOdII/s995/Strength.webp" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="497" data-original-width="995" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjIZhKRP3taaP8cq0udvMaMfg6NZ1nlw6QU7xSQ2sT8SPGVdyi2qUgFAE2UJeYF4KVKAK2Ezt_ARTK6KiJC4v7RGbFZWLO9uea0dHmUWVtHaQvAPjUccOX_oiOZDT9PODe4hmSVJXbhYGMEQBtyHX8aA1zhYevGMbVv8lXtH2vn0M2sJFf7Ys3WiAOdII/w640-h320/Strength.webp" width="640" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial;"><span style="font-size: x-large;">W</span></b><b style="color: #222222; font-family: arial; font-size: 17.6px;">hen I first viewed the photos of Tim Belknap in IronMan magazine, I and, I believe, hundreds of other readers, were </b><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>flabbergasted</b></span></span><b style="color: #222222; font-family: arial; font-size: 17.6px;"> at the awesome density and great muscle size and shape of this man and I certainly wanted to know just HOW he got to be that way. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">There is literally no fat on this man. He reminds me of a cut up Mel Hennessey (the great bench presser of years ago). Each muscle group is literally cramming the joints and gives the appearance of tremendous size and power. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Fortunately, a mutual friend gave me Tim's phone number and this enabled me to contact him and to obtain from him a great deal of training material, as to just what he does and WHY he does what he does, in order to look and to lift the way he can. As time goes by I will endeavor to share with you readers the entire training concept of this man, with hopes it will entertain some and inspire others to greater heights of physical prowess. </b></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Note: This was part of a four-article series Mr. Ditillo wrote on Tim Belknap. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>1) Tim Belknap Talks Strength Training.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>2) Tim Belknap Tells How He Trains and How You Should. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>3) Tim Belknap: Pre-contest Training and Diet.</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">4) Tim Belknap: Bench Press </b><span style="font-size: 17.6px;"><b>Specialization</b></span><b style="font-size: 17.6px;">. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiuK9jkyku5deCD6RNz8hi2AJgt8ZEmKQ2X0UVfTxM8AYbtZijPagWN04GBxagjALdy7rukXNkiEdXRVgiDrJiQwhAEIZA0BrrQ-s1zzLcIFG9mQ9-HvxTpFzX2ZGhlJrAhevQoOsh8Ihk0IY6LxRhNMKYwg6lqL7yd5w2HEM4B9bX4JIiLObz_RoSUto/s432/tim.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="432" data-original-width="295" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiuK9jkyku5deCD6RNz8hi2AJgt8ZEmKQ2X0UVfTxM8AYbtZijPagWN04GBxagjALdy7rukXNkiEdXRVgiDrJiQwhAEIZA0BrrQ-s1zzLcIFG9mQ9-HvxTpFzX2ZGhlJrAhevQoOsh8Ihk0IY6LxRhNMKYwg6lqL7yd5w2HEM4B9bX4JIiLObz_RoSUto/w437-h640/tim.jpg" width="437" /></a></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">There are many massively muscular men around today, but NONE have the thickness and physical impressiveness of Tim Belknap. There are a few who are bigger or taller, but when it comes to sheer muscular bulk and the look of power, none can stand up to him. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He reminds me of a combination of Casey Viator, Ron Teufel and Mel Hennessey and when you pack all this size and muscle on a compact, yet thickset frame of short stature, you certainly have quite a man! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>In this first article dealing with his training we will be primarily concerned with his STRENGTH TRAINING principles which I consider make him unique in the world of competitive bodybuilding: this man is as strong as he looks. The poundages he handles for sets and repetitions stagger the imagination and when we take into consideration the rather light bodyweight he is carrying while still being able to handle all that iron, his strength becomes all the more impressive. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>This man can perform 10 repetitions on the bench with 385 pounds! And we're not talking about a super-heavyweight powerlifter, we're talking about a competitive bodybuilder with a bodyweight somewhere between 200 and 230 pounds. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>When discussing training for power and strength as well as muscle mass increase, Tim believes the most important concept of mental conditioning within the realms of physical training. To Tim, your mind will make you or break you when it comes to reaching into the very depths of your strength levels. Without the proper mental attitude, you simply cannot hope to acquire the results necessary to stimulate a great degree of muscular size response. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>To Tim, great strength should also be coupled with a great looking physique. The two go hand in hand. The reason why bodybuilders cannot lift as much as their powerlifting brothers is because they do a great many additional movements in their training, in order to further shape their physiques, and this additional workload doesn't allow them to recuperate FULLY between workouts in order for their systems to be able to handle the heavy poundages for singles and doubles the way powerlifters can do regularly. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>In other words, there are many bodybuilders who are QUITE strong; stronger than many an intermediate powerlifter. Only their strength lies within the realms of repetitions, like 5 or 8 reps with a heavy weight, not a heavy all-out effort, like a maximum bench press or a maximum squat. It is not that either are superior; both are just different. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">It is Tim's belief that a calm, clear head, uncluttered with distractions is of the utmost necessity when it comes to training for great physical strength. You must literally FORCE yourself to negate any negative thought to </b><span style="font-size: 17.6px;"><b>distract</b></span><b style="font-size: 17.6px;"> you when you are beginning your training routine for any particular day. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">If you have everyday problems, you must get yourself used to pushing them out of the way until you are finished with your workout. Training time is to be spent solely involved with training, nothing else. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">He reiterated over and over again: "Learn to get into the gym, train fast, train hard and then get out. You have to psych yourself up mentally that you ARE going to get stronger and you simply will not allow anything to get in your way. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Finally, when training is finished, you should adjust your mind to be able to turn any inner tension off and to attain a state of emotional and mental tranquility until the next training session. This, to Tim, is one secret to great gains. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>One training concept of Tim's which I find particularly interesting is his use of non-lockout exercise movements for fairly high repetitions with some very heavy poundages. His reason for doing these is to try to both overload the muscle groups involved with additional repetitions and with heavier than usual poundages and also, to increase his capacity for hard work which in a roundabout way will aid him in both developing additional size and power in the affected muscles. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>It is in this style that he can perform the 10 reps on the bench press with 385 and his pectoral development an his all-over body-power gives mute testimony to the effectiveness of this training method. To him, it makes no sense to lock out every one of your bench presses, as long as you can lock out the first and the last repetition being performed. For the repetitions that come in between, he believes in keeping as much tension on the pectorals as possible and this comes from not locking out at the top of each rep. Just make sure you have a good spotter or two, or work in a rack with catchers, if you decide to copy this training method. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>On questioning him on his opinion of power rack work, he mentioned that although he believes it would stimulate the deeper fibers and then would hence, aid in the addition of increased mass, he himself had never worked for any length of time in the power rack. And now, with his primary aim being to further densify his physique, the use of the rack would most assuredly be out of place in his present training routine. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>I wonder what his results would have been when he was solely training for bulk and power, had he fell prey to the lure of heavy, partial power rack movements???</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>On dieting for gaining size, Tim believes in a basic well-rounded diet, high in both protein and carbohydrates and low in fats. No junk food is recommended as this will simply be lodged as fat within the muscle fibers and will only have to be burned off and dieted off later on in the competitive part of the year. Better to eat the right way all year round, and then whatever you gain will be primarily useful, functional muscle. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">Tim's method of gaining or losing or maintaining bodyweight deals with the AMOUNT of foods he allows himself to consume during any particular phase of the training year. In other words, he does not alter his basic diet to any great length or degree, he merely adjusts the total food intake depending on just what he wishes to accomplish during any particular </b><span style="font-size: 17.6px;"><b>training</b></span><b style="font-size: 17.6px;"> period in his yearly schedule. Basically, the diet remains the same, with the sole adjustment coming in the reduction of CALORIES in the pre-contest training period of his preparations. </b></span></span></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>He ate the same when he weighed 230 (which was his heaviest bodyweight) as he does today, when not preparing for a contest. At this top bodyweight he boasted the following measurements: chest of over 50", thighs of 28.5, calves of 19", and arms of 21". Quite a combination of size, power and muscularity, I would say, wouldn't you?</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>His top lifts during this time were the following: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Bench press - 485x2, 505x1</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Squat - 720x1</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Bentover row - 285x6</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Press behind neck - 245x8</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Barbell curl, no cheat - 185x10</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Concentration curls - 85-lb. dumbbells for sets and repetitions</b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>Dumbbell flyes - 110 for sets of 10-12. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b>As can be plainly seen from the list of these training poundages, this man is no weakling by any means, and when you realize that he has been able to obtain this outstanding degree of power without getting sloppy looking and at the same time maintaining a muscular physique, his attainment seems all the more noteworthy. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">He comically mentioned to me that when he was specializing on his </b><span style="font-size: 17.6px;"><b>thighs</b></span><b style="font-size: 17.6px;"> with those monstrously heavy FULL squats, his legs literally began to dwarf his entire upper body. It looked like he did primarily squats and nothing else, while all during this time he was training the upper body quite hard and regularly. This only goes to show what a bone structure this man has, particularly in the lower body. A bull gorilla would be proud of such a frame! </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">When considering Tim's general strength training program, we can begin by mentioning that he believes in training each bodypart twice per week. Also, I might mention that he works the chest and back muscles TWICE DAILY, ON TWO TRAINING DAYS PER WEEK. For strength training, this is most unusual, at least it's the first I've heard of such a schedule. This, he feels, enables him to concentrate on BOTH the basic strength movements and also, on the necessary shaping movements, without either on harming the volume or intensity of the other. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">A sample bench press schedule would be the following: 225x10, 275x10, 315x10, 385x10, 430x5, 475 or maximum single, 385x10. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">He follows such a routine twice per week, either in the morning or afternoon. In another workout during the later part of the day, he will hit either the legs or the back, whichever he would be specializing on at the time. Right now, it would be a back workout, in which he would choose from the following movements: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;">Wide grip chins with weight, 4 sets, 2 wide and 2 narrow. </b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Heavy seated rows, same as above. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Pullovers, light weight for a basic stretch. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Hyperextensions, very heavy, supersetted with -></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Stiff legged deadlifts. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>Thigh work would be done on two other training days and when he was concentrating on squatting poundages, he followed the following schedule: </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>He would do close-stance FULL squats for 10-12 sets of from 10-4 repetitions and finish up with 4 sets of hack squats and 4 sets of leg curls. These were the only squatting movements he has ever included in his training routine and the most emphasis is placed on STYLE of performance as well as strictness of exercise style. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>He does not believe in power squats, nor does he believe in partial squats, at least, not for bodybuilding purposes. To Tim, a FULL squat is what makes the difference when it comes to developing the thighs to their maximum. I might add that he also makes sure to thoroughly warm up the knees and he also wraps the knees when he is doing heavy full squats so as to try to circumvent any possible oncoming knee injury. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>For upper arm work Tim believes in basic strict movements and also, isolation movements, done with increasingly heavier and heavier weights. Naturally, when training solely with size and power in mind, the poundages used are of paramount importance and the repetition scheme is somewhat lower than when pre-contest training is employed during the competitive part of the year. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b>For the biceps he favors straight barbell curls, sets of 8-10 repetitions; dumbbell concentration curls; pulley one arm concentration curls; alternate dumbbell curls and seated incline curls. What he will normally do is choose perhaps three movements for this area and concentrate on them for a few months to reap whatever benefits he can. Then, when boredom steps in, he would merely change movements and begin again. </b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">The number of sets varies with how he feels, but for the most part, rests around 4 sets per movement. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">For the triceps he employs decline triceps extensions, seated dumbbell triceps extensions, parallel bar dips with weight, and lying triceps extension as well as triceps pressdowns on the lat machine. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">These are also done for around 3 movements per workout and 4 sets of each movement with repetitions varying between 6 and 12. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">As with the other bodyparts, he works the arms twice per week when training for size and strength. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">In closing this segment of the Tim Belknap training regime let me end with a few strength-gaining tips given to me by this powerful young man: </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Get in the gym and work out HARD, then get out of the gym. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Forced repetitions with a partner is only ego inflation and non-reality. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Cheating movements will eventually lead to staleness and injury. </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">When trying to increase your bench press try for 5 or 6 weeks to bench with the WIDEST grip you can manage on the bar, doing the usual sets and repetitions with appropriate weight. It will be hard and uncomfortable at first, but when you have finally gotten used to it, you will find to your surprise that when you once again bring your grip in to where it usually is, your poundage will most assuredly have jumped! </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;">Enjoy Your Lifting! </b></div><div style="text-align: left;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"> </b></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white; font-size: 17.6px;"><b><br /></b></span></span></div><div style="text-align: left;"><span style="color: #222222; font-family: arial;"><span style="background-color: white;"><b style="font-size: 17.6px;"><br /></b></span></span></div><div style="text-align: left;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: center;"><span style="background-color: white;"><b style="color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></span></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div><div style="text-align: left;"><b style="background-color: white; color: #222222; font-family: arial; font-size: 17.6px;"><br /></b></div>Unknownnoreply@blogger.com0